Friday 4/12/13

FITNESS
A. Power Clean
Take 15 minutes and build to today’s 1-RM Power Clean
B. For time:
Row 30 Calories
Burpees x 30 reps
Wall Ball Shots x 30 reps
Kettlebell Swings x 30 reps
Dumbbell Push Press x 30 reps
Pull-Ups x 30 reps

PERFORMANCE
A. Six sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest as needed.
Build throughout the six sets, starting around 70% of your 1-RM.
B. Three sets of:
Clean Pulls x 1.1
(rest 10 seconds between singles)
Rest as needed
C. Four sets for max reps:
In two minutes, complete the following:
Run 400 Meters
Handstand Push-Ups x Max Reps
Rest 2 minutes
(If you cannot run, substitute a 400 Meter Row.)
D. Three sets of:
Back Squat x 10 reps
Rest 4-5 minutes
Challenge yourself on these squats, and just note if you fell a rep or two short.

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