Friday 11/30/12

FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Single Arm Shoulder Press x 6-8 reps each arm
Rest 60 seconds
Jump Rope Practice x 60 seconds
Rest 60 seconds
B. “Jackie”
For time:
1000 Meter Row
50 Thrusters (45/33 lb. barbell)
30 Pull-Ups

PERFORMANCE
A. Snatch
Take 20 minutes to build to a heavy Snatch
B. Clean & Jerk
Take 15 minutes to build to a heavy Clean & Jerk
C. Front Squat
* Set 1 – 3 reps @ 80%
* Set 2 – 2 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 3 reps @ 85%
* Set 5 – 2 reps @ 90%
* Set 6 – 1 rep @ 95+%
Rest 2-3 minutes between sets.

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