Monday 7/9/12

FITNESS
5 sets of:
90 sec rowing (for calories)
30 sec rest
90 sec KBS (for reps)
30 sec rest
90 sec Sit-Ups (for reps)
30 sec rest
90 sec Plank Hold
30 sec rest

ATHLETE
A. Take 12-15min to find a heavy Front Squat
B. 3 Rounds for time of:
10 HSPU
12 Front Squats 95/65lbs
15 KBS 24/16kg

COMPETITOR
A. Power Snatch + 2 Snatch– 65%x2 sets, 70%x3 sets
B. Jerk– 70%x3x2, 75%x3x3
C. Clean Pull– 90%x7x2, 90%x5x3
D. Back Squat– 60%x8, 65%x8, 70%x6, 75%x6  x2

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