7/1/14

A1. WTD Pull up @21x1; 2-4x5; Rest 60 seconds

26# - 4, 4, 4, 4
35# - 4 last set.


A2. Strict Press @12x1; 4-6x5; Rest 90 seconds

75# -6
95# -6
115# - 5
135# - 4
135# - 4

B. DB Seated external rotations @3010; 8-10/arm x3; Rest 30 seconds between arms

15# DB

+
3 sets
5 Burpees AFAP
100 meter sprint
Rest 3:00

Rest 10 minutes

3 sets
5 power clean and jerk 95#
15 seconds max airdyne sprint
Rest 3:00