3-3-15

Fitness:

A1. RFESS 6-8 x 4 @ 3010 rest 30 sec, rest 1 min
A2. Pushups 10-12 x 4 @ 3010 no rest
+
EMOM for 18 min
1 min-8 Burpee
2 min- 8-10 @ 31×3 supine ring rows (3-4 Pullups)
3 min-10 Wallballs

Competition:

A. Squat Clean 2-3 EMOM for 8 min @ 70% of 1 RM
+
EMOM for 12 min
Even-4 HSPU (no abmats unless hands are on plates)
Odd-20 DU
+
mobility work