Tuesday 1/8/13

FITNESS
A. Four sets of:
Bench Press x 3-5 reps @ 20X1
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 90 seconds
B. 10 minute AMRAP of:
10 Burpees
100 Meter Run
10 Ring Dips
100 Meter Run

PERFORMANCE
A. Three sets, not for time, of:
15′ Rope Climbs x 2-3 ascents
L-Sit x 30-45 seconds
Supine Ring Row x 8-10 reps @ 2111
B. Five sets of:
2-Position Snatch
(high hang, mid-thigh)
Rest as needed
C. Three sets for times of:
155/105 lb Power Snatch x 3 reps
155/105 lb Overhead Squat x 6 reps
Chest-to-Bar Pull-Ups x 12 reps
Rest 2 minutes
D. For time:
Row 1000 Meters
25 Pull-Ups
20 Alternating Pistols
15 Pull-Ups
10 Alternating Pistols

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