Tuesday 3/26/13

FITNESS
A. Five sets of:
Snatch Balance + 3 Overhead Squats
Rest 2 minutes between sets;
B. For time:
115/75 lb. Power Snatch x 12 reps
30/24″” Box Jumps x 12 reps
115/75 lb. Power Snatch x 9 reps
30/24″ Box Jumps x 9 reps
115/75 lb. Power Snatch x 6 reps
30/24″ Box Jumps x 6 reps
Run 600 Meters

PERFORMANCE
A. Five sets of:
Front Squat
* Set 1 – 3 reps @ 75-80%
* Set 2 – 2 reps @ 80-85%
* Set 3 – 1 rep @ 85-90%
* Set 4 – 1 rep @ 90-95%
* Set 5 – 1 rep @ 95+%
Rest as needed
B. Two sets of:
Back Squat x Max Reps @ today’s heaviest FS weight
Rest 3 minutes
C. Complete as many rounds and reps as possible in 8 minutes of:
8 Thrusters (115/75 lbs)
8 Chest-to-Bar Pull-Ups
8 Burpees Over the Barbell
(lateral jump is fine)
D. Optional – Take 15-20 minutes to work on gymnastics skills that you have struggled to master.

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