Monday 11/19/12

FITNESS
Six sets for times of:
95/65lb. Thrusters x 10 reps
Sit-Ups x 10 reps
Push-Ups x 10 reps
Rest 3 minutes
-OR-
Six sets for times of:
185/135 lb. Power Clean x 3 reps
Toes to Bar x 6 reps
Ring Dips x 9 reps
Hand-Release Push-Ups x 12 reps
Rest 3 minutes

PERFORMANCE
A. Back Squat
* Set 1 – 5 reps @ 70-75%
* Set 2 – 3 reps @ 80-85%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 2 reps @ 90%
Rest 3 minutes
B. Four sets of:
Shoulder Press x 5 reps
Rest 90 seconds
Strict Weighted Pull-Up x 3 reps
Rest 90 seconds
C. 6 minute AMRAP of:
5 Pull-Ups
10 Burpees

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