Tuesday 11/20/12

FITNESS
A. Three sets of:
Bulgarian Split Squats x 6-8 reps @ 30X0
Rest 45 seconds
Turkish Get-Ups x 3-4 reps each side
(move slowly, be deliberate in each stage of the movement)
Rest 45 seconds
B. For time:
10 Wall Ball Shots
10 Pull-Ups
9 Wall Ball Shots
9 Pull-Ups

1 Wall Ball Shot
1 Pull-Up
(advanced athletes should perform chest-to-bar pull-ups)

PERFORMANCE
A. Five sets of:
Muscle-Snatch x 1 rep
Rest 60-90 seconds
B. Four sets of:
Snatch x 2 reps @ 75-80%
Rest as needed
C. Four sets of:
3-Position Clean @ 70%
(high hang, mid-thigh, floor)
Rest as needed
D. Three sets of:
Clean Pull x 3 reps @ 95-100% of 1-RM Clean
Rest 60 seconds
Toes to Bar x 12-15 reps
Rest 60 seconds

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