Saturday 5/4/13

FITNESS
20 min amrap:
20 kbs 1.5 pood
20 push ups – hand release
40 double unders
(record time per round + total rounds)

W. PERFORMANCE
A. Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
4 Muscle-Ups
Rest 2 minutes
B. Deficit deadlift (2-3″ platform) @31×1, 4, 4, 4, 3, 3, 3; rest 2 min
C. Behind the neck split jerk 5, 4, 3, 2, 1; rest 90 seconds
D1. TnG power snatch 5, 5, 5; rest 1 min
D2. Bench press with chains 10-12×3; rest 1 min
E. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

Performance
A. Three sets for times of:
10 Alternating Pistols (5 each)
50 Double-Unders
6 Muscle-Ups
Rest 2 minutes
B. For time:
Run 200 Meters
135 lb. Thruster x 5 reps
Chest-to-Bar Pull-Ups x 10 reps
Run 400 Meters
135 lb. Thruster x 10 reps
Chest-to-Bar Pull-Ups x 20 reps
Run 800 Meters
135 lb. Thruster x 15 reps
Chest-to-Bar Pull-Ups x 30 reps
C. Three sets of:
Glute-Ham Raises x 6-8 reps @ 3011
Rest as needed
GHD Sit-Ups x 20 reps
Rest as needed

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