Monday 11/26/12

FITNESS
A. 5 minute AMRAP of:
115/75 lb. Push Press x 10 reps
Burpees x 10 reps
B. Five sets of:
Shoulder Press x 4-6 reps @ 20X1
Rest 60 seconds
Prone Plank x 60-90 seconds
Rest 60 seconds

PERFORMANCE
A. Build quickly to 85% of your 1-RM Snatch, and then…
On the minute, every minute, for 5 minutes:
Snatch x 1 rep @ 85-90%
B. Build quickly to 85% of your 1-RM Clean & Jerk, and then…
On the minute, every minute, for 5 minutes:
Clean & Jerk x 1 rep @ 85-90%
C. Three sets of:
Front Squat x 2 reps @ 85-90% of 1-RM
Rest 3 minutes
D. Two sets of:
25 Unbroken Pull-Ups
Rest 2-3 minutes
(you should be working on speed and efficiency for these sets, stay relaxed and in rhythm – if you cannot perform 25 unbroken, perform only as many as you can achieve without breaking)

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