Friday 12/7/12

FITNESS
A. 3 sets of:
Romanian Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Push-Ups x Max Reps @ 20X1
Rest 60 seconds
B. For time:
Row 1000 Meters
Front Squats x 50 reps (barbell or goblet squats)
Burpess x 30 reps

PERFORMANCE
A. Take 20 minutes to build to a heavy Snatch
(let feel dictate the load – if you feel good, shoot for a new 1-RM, if you feel slow, work lower percentages for speed and mechanics)
B. Take 15 minutes to build to a heavy Clean & Jerk
(as with snatch, let feel dictate the load)
C. 3 sets of:
Deadlift x 6 reps
Rest 20 seconds
Strict Handstand Push-Ups x Max Reps
Rest 3 minutes

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