Monday 11/12/12

FITNESS
In teams of two, with only one partner working at a time, complete the following as quickly as possible:
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lbs.)

PERFORMANCE
A. EMOM for 8 minutes:
Snatch x 2 reps
(all sets should be performed between 80-90% of 1-RM snatch)
B. Back Squat
*Set 1 – 5 reps @ 70-75%
*Set 2 – 3 reps @ 80-85%
*Set 3 – 1 rep @ 90-95%
*Sets 4-8 – 2 reps @ 87-90%
Rest 2 minutes between sets.
C. Five rounds for time of:
15 Pull-Ups
20 Kettlebell Swings (24/16 kg)
40 Double-Unders

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