Saturday 6/8/13

FITNESS
Swim 100m @85%
rest 2 min
x10

SPORT
A1. Bench press 12-15×6; rest 2 min
A2. Weighted pull-ups; amrap in 90 seconds @30/10#; rest 2 min x6
+
12 min amrap:
20 KB snatch 2/1.5 pood
10 burpees

W. PERFORMANCE
A. Split jerk; build to a max
B. Push press 5×5; rest 90 seconds
C. Amrap sets of 5 unbroken dips in 4 min; rest 4 min x2

PERFORMANCE
A. Three sets, not for time, of:
Muscle-Ups x 3-7 reps
Box Jump x 10-12 reps
(practice cycling with feet on the box when hips open)
Toes to Bar x 12-15 reps
+
For time:
10 Deadlifts (315/225 lbs)
20 Chest to Bar Pull-Ups
40 Wall Ball Shots (20/14 lb)
8 Deadlifts
16 Chest to Bar Pull-Ups
32 Wall Ball Shots
6 Deadlifts
12 Chest to Bar Pull-Ups
24 Wall Ball Shots
4 Deadlifts
8 Chest to Bar Pull-Ups
16 Wall Ball Shots
2 Deadlifts
4 Chest to Bar Pull-Ups
8 Wall Ball Shots
+
Three rounds for time of:
20 GHD Sit-Ups
50 Double-Unders

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