4-18-14

Fitness:

A1. Shoulder Press 8-10 x 4 @ 30×1 rest 1 min
A2. Strict Pullups AMRAP X 4 rest 1-2 min
B. Pendlay Row 8-10 x 3 @ 30×2 rest 1-2 min
+
“Teams of 2”
4 rounds
400Row-FLR
6 TGU-Chin Over Bar
20 DB Push Press-Deadlift Fat Bar Hold 135/95-Over hand grip only

Competition:

A. Hang Snatch (below knee w/pause)+Snatch- Build to a heavy single of the complex
B. Back Extenions 12 x 4 @ 2020
C. AMRAP UB C2B Pullups
+
EMOM for 12 min
Even-4 Thruster 135/95
Odd- C2B Pullup-Take 20% of C and thats your number off pullups