Monday 3/11/13


FITNESS
A. Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes
B. Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-8 reps
Kettlebell Push Press x 10 reps
(pause for 2 full seconds overhead and work on pulling your rib cage down and stabilizing)
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B. Clean & Jerk
*Set 1 – 3 reps
*Set 2 – 3 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep
*Set 6 – 1 rep
*Set 7 – 1 rep
*Set 8 – 1 rep
Rest as needed
C. Three sets of:
Back Squat x 3 reps
Rest as needed
D. 8 minute AMRAP of:
20 Wall Ball Shots (20/14 lb)
10 Toes to Bar

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