Monday 4/22/13

FITNESS
A1. Strict press; build to a max
A2. Weighted chin up; build to a max
+
10 rounds for time:
10 chin ups
10 box jumps 24/20

SHE
A1. Strict press; build to a max
A2. Weighted chin up; build to a max
B. Amrap strict chin ups unbroken- 1 attempt
C. Amrap CTB chin ups unbroken- 1 attempt (rest well from B to C)
D. 30 strict hspu for time
* if can’t perform above complete 30 hspu negatives NOT for time- 4 second eccentric and controlled
+
500m row for time

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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