Friday 12/28/12

FITNESS
“Roy”
5R for time:
15 Deadlifts 225/155lbs
20 Box Jumps 24/20″
25 Pull-Ups
PERFORMANCE
A. Snatch
Take 15-20 minutes to build to a heavy-ish Snatch
(Let feel dictate the load here. If you feel fast, keep going up, but the intent here is not that you are aiming for a PR – just groove good mechanics and barbell speed and see where that takes you.)
B. Clean & Jerk
Take 15 minutes to build to a heavy Clean & Jerk
(same – let feel dictate the loads used)
C. For times:
Row 500 Meters
Rest exactly 60 seconds
25 Overhead Squats (135/95 lbs)
Rest exactly 60 seconds
50 Kettlebell Swings (32/24 kg – Overhead if possible)
Rest exactly 60 seconds
50 Wall Ball Shots (20/14 lbs)
Please list times individually. For example: 1:28/0:56/1:41/2:02

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