Competition - 10/03/2014

A. Back squat - 85% (of Monday's 5RM) x 5 x 3 B1. Close Grip Bench Press - 6 x 4 - Rest 30 Seconds B2. Pendlay Row - 6 x 5 @20X0 - Rest 90 Seconds

C. 30 Muscle Ups or 30 Ring Transfers + Dip AFAP

5x 30 Sec Airdyne Sprint 10 Box Jumps 5 Power Snatches (155/105) Rest 3 Minutes