Monday 10/8/12

A. 4 sets of:
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 45 seconds
Wall Climbs x 3-5 reps
Rest 45 seconds
B. 3 rounds for time of:
Row 500 Meters
Push-Ups x 20 reps

A. Strength Program
B. Every three minutes, for a total of five sets, complete the following:
Power Clean x 6 reps
(use 75-80% of weighted used for three singles)
Hand-release Push-Ups x 12 reps
Run 300 meters

A. 8 sets of:
Snatch x 1.1 reps
(rest 10 seconds between singles)
Rest 2-3 minutes
B. 5 sets of:
Halting Snatch Deadlift + Snatch Pull
Rest 60-90 seconds
GHD Sit-Ups x 15 reps
Rest 60-90 seconds
C. “Jackie”
For time:
Row 1000 Meters
50 Barbell Thrusters (45 lbs)
30 Pull-Ups


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