6/23/2014 ROW Sprints…Ring Dips…1 REP Comp

Fitness

A. Row 30 sec ALL Out x 3 sets rest 4:00

B. Ring Dips @30X0 4-6 reps x 5 sets rest 1:30

C. 10-1

Push Press 135/85

Jumping Lunges (2ct)

Lateral Bar Over Burpees

Competition

A. Squat Snatch, 1 rep @ 85% x 5 sets rest 2:00

B. Squat Clean and Split Jerk 1 rep @ 75% x 5 sets rest 1:00

C1. CGBP @ 20X1, 1 rep x 3 sets HEAVY rest 1:00

C2. Pendlay Rows @ 22X0, 2-3 reps x 3 sets HEAVY rest 1:00

D. Row Sprint ALL OUT 30 sec x 3 sets rest 4:00 (All 160+/125+)

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