Wednesday 4/24/13


Fitness
A. Front squat; build to a max fast
+
“Karen”
150 wall balls for time

W. Performance
A. Back squat; build to a max
B. Amrap back squats in 1 attempt @30×1 tempo with 85% of A
C. Squat clean; build to a tough single
+
30 squat clean for time @70% 1rm

Performance
A. Three sets, not for time, of:
Double-Unders x 50 reps
L-Sit x 30-45 seconds
Ring Dips x 10-15 reps
B. Four sets of:
Power Clean x 2.2.2 @ 70-75% of 1-RM
(rest 10 seconds between doubles)
Rest as needed
C. Four sets of:
Clean Pull x 1.1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed
D. Three rounds for time of:
400 Meter Run
15 Burpees
20 Toes to Bar

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