10-17-13

Fitness:

A1. Pull up / P- Pull up 2-3 x 4 @ 3112 rest 1-2 min

A2. DB Seated Shoulder Press 6-8 x 4 @ 3010 rest 1 min

+

8 Foul Pole Shuttle Sprints approx 100m

+

6 Sleds/Prowler (HAP)

Competition:

A. Push Jerk 2-3 x 5 rest 2 min

B. Kneeling Torso Row 8-10 x 4 @ 21×1 rest 1 min b/n each arm

+

7 Min AMRAP

SA KB Squat Clean Thruster

Pullup

Ascending ladder by 1

Round 1= Squat Clean Thruster R, Squat Clean Thruster L, then 1 Pull up

Round 2= Squat Clean Thruster R,L,R,L, Then 2 Pull ups

Round 3= Squat Clean Thruster R,L,R,L,R,L, Then 3 Pull ups

I hope that you get it by now……