Monday 4/1/13

FITNESS
A. Four Sets of:
Clean x 1.1.1.1 (rest 10 seconds between singles)
Rest 30 seconds
Handstand Push-ups (can sub seated DB shoulder press) x max reps
Rest 2-3 minutes
B. Three rounds for time of:
Deadlift x 15
Hang Power Clean x 12
Front Squat x 9
Jerk x 6
Use the same barbell for all movements.
Recommended weights are Men- 155lbs/70kg, Women-105/47kg

PERFORMANCE
A. Three sets, not for time, of:
Kipping Handstand Push-Ups x 5-15 reps
(Adjust the reps based on your ability and add a deficit if you’re proficient with kipping HSPUs and this rep range is easy.)
Chest-to-Bar Pull-Ups x 10 reps
Double-Unders x 50 reps
B. Six sets of:
Hang Snatch + Snatch + Overhead Squat
Rest as needed
Build over the course of the six sets.
C. Three sets of:
Halting Snatch Deadlift x 3 reps @ 5121
(pause at mid-thigh on the way up, slow and steady 5 second descent on the way down – and use straps for these)
Rest as needed
D. Five sets of:
Back Squat x 3-5 reps @ 80-85%
Rest 2 minutes

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