Friday 11/16/12

A. 8 minutes AMRAP of:
20 Double-Unders
10 Pull-Ups
5 Man-Makers
B. Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
Rest 45-60 seconds

A. Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets
B. Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)
C. Three rounds for time of:
Row 500 Meters
155/105 lb Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps


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