PUSH AND PULL 03.25.2014

Fitness

FIT: Front Squat (4×6; Work sets, 8-12 Strict Pull-Ups between sets)

FIT: Metcon (Time)
21 Front Squats (95/65)
50 Dubz
15 Front Squats (95/65)
50 Dubz
9 Front Squats (95/65)
50 Dubz

Competition

COMP: Metcon (Time)
5 Rounds
4 Pistols (2/2)
6 Toes to Bar (Fight hard for solid hollow/arch)

COMP: High Hang Snatch (6 minute window to hit a heavy single. )
From hip at power position, dip and drive must be shallow and vertical.

COMP: Front Squat (5×6; Work sets, 8-12 Strict Pull-Ups between sets)

COMP: Metcon (Time)
21 Front Squats (115/75)
50 Dubz
15 Front Squats (115/75)
50 Dubz
9 Front Squats (115/75)
50 Dubz

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