Wednesday 3/13/13

FITNESS
A. Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 60 seconds
Wall Climbs x 3-5 reps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds
B. Five rounds for time of:
155/105 lbs Hang Power Cleans x 5 reps
100 Meter Run

Performance
If you are performing 13.2 on Thursday, today is a rest day
A. Two sets, not for time, of:
Bar Muscle-Ups x 3-6 reps
Handstand Walk x 15-20 meters
Butterfly Chest-to-Bar Pull-Ups x 12-15 reps
B. EMOM for 6 minutes:
5 Squat Cleans (155-185/105-135 lb)
Work for speed and efficiency, and then bring breathing and focus back to a calm state before your next set.
C. Three sets for max reps of:
60 seconds of Shoulder to Overhead (155-185/105-135 lbs)
Rest 2 minutes
Work efficiently with the goal of keeping your reps consistent on all three sets. Be sure to hit competition standards – stand the weight up so that you achieve full knee, hip and elbow extension with the barbell directly over the heels.
D. Two sets for times of:
Row 500 Meters
135/95 lb Thrusters x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Rest 3 minutes

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