Monday 4/15/13

FITNESS
A. Four Sets of:
Press x 4-6 reps @ 20X1
Rest 90 seconds
Hollow Rocks x 20-30 seconds
Rest 90 seconds
B. In teams of three, complete five rounds each for time of:
200 Meter Row Sprint
Dumbbell Clean & Jerk x 10 reps

SHE 
EMOM for 20 min:
Odd- 3 power snatch 155#
Even- 40 double unders
+
EMOM for 20 min:
Odd- 5 burpee chin ups
Even- 5 thrusters 155#
+
EMOM for 20 min:
Odd- 5 deadlift 315#
Even- 3 parallete hspu

WILL
A. Five sets of:
3-Position Snatch @ 70-75%
(high hang, mid-thigh, floor)
Rest as needed
B. Five sets of:
Push Press x 3 reps
Rest as needed
C. Back Squat @ 30X0
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%
Set 6 – 2 reps @ 90%
Set 7 – 7 reps @ 75%
Set 8 – 7 reps @ 75%
Set 9 – 7 reps @ 75%
Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

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