Friday 2/22/13


FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
Unbroken Kettlebell Swings x 20 reps
Rest 3 minutes
B. For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
100/65 lb. Thrusters x 10 reps
Pull-Ups x 20 reps
Immediately followed by . . .
Run 400 Meters

PERFORMANCE
A. Five sets of:
Front Squat x 1 rep
* Set 1 – 70%
* Set 2 – 80%
* Set 3 – 90%
* Set 4 – 95%
* Set 5 – 100+%
Rest as needed
B. Clean & Jerk
Take 15-20 minutes to build to a heavy Clean & Jerk
Let feel dictate the load for your lifting today – if you feel fast and your mechanics are good, keep building. If not, stay lighter and work on speed and mechanics.
C. 6 minute AMRAP of:
5 Hang Power Cleans (135/95 lb)
10 Handstand Push-Ups
30 Double-Unders
Rest exactly 4 minutes, and then . . .
D. 4 minute AMRAP of:
10 Shoulder to Overhead (135/95 lb)
10 Burpees Over the Barbell

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