Tuesday 11/6/12

FITNESS
A. Four sets of:
Bench Press x 6-8 reps @ 20X1
Rest 45 seconds
Kettlebell Swings x 20-25 reps
Rest 45 seconds
AbWheel Roll-outs x 6-8 reps @ 3011
Rest 45 seconds
B. Complete as many Burpees as possible in 3 minutes

PERFORMANCE
A. Three sets, not for time, of:
Handstand Walk x 10-15 Meters
Muscle-Ups x 3-6 reps
Kettlebell Snatch x 8-10 reps each arm
B. Six sets of:
Hang Clean + Power Clean + Jerk
(perform from high hang – keep chest vertical)
Rest 2 minutes
C. Three sets of:
Behind the Neck Jerk x 1 rep
Rest 60-90 seconds
Weighted Pull-Up x 2-3 reps
Rest 60-90 seconds
D. 6 minute AMRAP of:
10 Ring Dips
10 Pull-Ups

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