Friday 12/14/12

FITNESS
“Cindy”
20min AMRAP
5 Pull-ups
10 Push-Ups
15 Squats

PERFORMANCE
A. Three sets, not for time, of:
Bar Muscle-Ups x 2-4 reps
Alternating Pistols x 12-16 reps
Handstand Walk x 10-15 meters
B. Three sets of:
Front Squat x 2 reps @ 75-80%
(work on SPEED out of the bottom)
Rest 15-20 seconds
Tall Box Jump x 1.1.1
(rest 10 seconds between singles)
Rest as needed
C. Every two minutes, for a total of 20 minutes (10 sets) of:
Snatch
* Sets 1-2 – 2 reps @ 70-75%
* Sets 3-4 – 2 reps @ 75-80%
* Sets 5-6 – 2 reps @ 80-85%
* Sets 7-8 – 1 rep @ 85-90%
* Sets 9-10 – 1 rep @ 90-95%
D. Three sets of:
Dead-Stop Front Squat x 3 reps
Rest 2-3 minutes
Work as heavy as possible here.

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