Monday 12/10/12

FITNESS
A. Against a two-minute running clock, complete the following:
400 Meter Run
Dumbbell Ground to Overhead x Max Reps
Complete a total of four sets, and rest exactly 2 minutes between sets.
B. Three sets of:
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 10-12 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

PERFORMANCE
A. Muscle Snatch
Five sets of:
Muscle Snatch x 1 rep
Rest as needed
B. Snatch
Take 15-20 minutes to build to a heavy Snatch
(let feel dictate, “heavy” doesn’t need to mean “1-RM” – just build to a weight that feels like the outer limit of what you are capable of performing with good mechanics)
C. Snatch
Three sets of:
Snatch Pulls x 3 reps @ 100% of 1-RM Snatch
Rest 2-3 minutes
D. For time:
50 Kettlebell Swings (24/16 kg)
25 Chest-to-Bar Pull-Ups
40 Kettlebell Swings
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings
15 Chest-to-Bar Pull-Ups

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