Monday 12/31/12

1 class today at 8:30AM
Gym closed Tuesday
Regular schedule starts Wednesday

FITNESS
For time:
Row 1000 meters
100 Push-ups
10 Snatches 95/65lbs

PERFORMANCE
A. Four sets of:
3-Position Snatch
(high hang, mid-thigh, floor)
Rest as needed
B. Three sets of:
Halting Snatch Deadlift + Clean Pull
Rest as needed
C. Three sets for times:
Row 300 Meters
135/95 lb Squat Snatch x 7 reps
Rest 3 minutes
D. Back Squat
* Set 1 – 5 reps @ 60%
* Set 2 – 3 reps @ 70%
* Set 3 – 2 reps @ 80%
* Set 4 – 1 rep @ 90%
* Set 5 – 1 rep @ 90-95%
* Set 6 – Max reps @ 85%
(no significant pause at the top, just take the time to breath, brace and go)
Rest 2-3 minutes between sets

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