Friday 11/9/12

FITNESS
A. Three sets of:
Romanian Deadlift x 6-8 reps
Rest 45 seconds
Jump Rope Skill Work x 45-60 seconds
Rest 45 seconds
B. For time:
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

PERFORMANCE
A. Build to a heavy Muscle Snatch
B. Take 15-20 minutes to build to a heavy Snatch
C. Take 15-20 minutes to build to a heavy Clean & Jerk
D. For times:
12 Muscle-Ups (ladies 9 muscle-ups)
Rest exactly 60 seconds
9 Muscle-Ups (ladies 7 muscle-ups)
Rest exactly 60 seconds
6 Muscle-Ups (ladies 5 muscle-ups)

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