Monday 11/5/12

FITNESS
A. Three sets of:
Back Squat x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds
B. Three sets for times of:
Row 500 Meters
Rest 2 minutes

PERFORMANCE
A. EMOM for 10 minutes:
Hang Snatch + Snatch
(perform hang snatch from just above the knee – all sets should be performed between 75-85% of 1-RM snatch)
B. Three sets of:
Snatch Deadlift x 3 reps @ 110% of 1-RM Snatch
Rest 45 seconds
Strict Handstand Push-Ups x 10-15 reps
(if 15 reps is easy, use a deficit, and build it as high as necessary to make the rep range challenging for you)
Rest 45 seconds
C. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
Sets 4-8 – 3 reps @ 85-87%
Rest 2 minutes between sets.
D. EMOM for 6 minutes:
20 Double-Unders
10 Toes to Bar
10 Double-Unders

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