11-22-13

Fitness:

A. Pullup/ P-Pullup 5-5-4-4 @ 31×2 rest 1-2 min

B. DB Torso Row 8-10 x 4 @ 31×1 rest 30-45 sec

C1. Sprint 75m x 5 rest at least 30 sec, no more than 1 min rest

C2. KBS 15 UB rest 1 min(HAP)

Competition:

A. Clean- work to a tough double in 12 mins

**Does not have to be TnG

**SQUAT

**USE HOOK GRIP

+

“HELEN”

21 KBS

12 Pullups

400m run