Monday 1/21/13

FITNESS
A.Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
B.In teams of two
complete four sets each for time of:
10 Toes to Bar
20 Hand-Release Push-Ups
30 Double-Unders or 100 Meter Run

PERFORMANCE
A. Every minute, on the minute, for 10 minutes:
Hang Clean + Clean
Loading per minute:
1&2 = 70%
3&4 = 75%
5&6 = 80%
7&8 = 85%
9&10 = 90%
B. Five sets of:
Front Squat + Jerk
Rest as needed
C. For time:
15 Ground to Overhead (135/95 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (135/95 lbs)
20 Burpees Over the Barbell
15 Overhead Squats (135/95 lbs)
10 Muscle-Ups
Time Cap – 10 Minutes (tally number of reps achieved at that point if you have not finished)
Goals: Male – 5:24, Female – 6:33

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