Saturday 6/15/13

FITNESS
Run 400m @85%
rest 2 min
x5
+
Run 200m @90%
rest 2 min
x4
+
run 100m @95%
rest 2 min
x3
+
run 10 min z1

SPORT
A1. Bench press 10-12×6; rest 2 min
A2. Weighted chin up 2-3×6; rest 2 min
+
30-20-10
Ring dip
CTB chin up

W. PERFORMANCE
A. Strict press; 10-12×5; rest 1 min
B. Push press 5×3; rest 2 min
+
15-10-5-10-15
Dips
CTB chin ups

PERFORMANCE
A. Three sets for times of:
2 Rope Climbs (15′)
4 Bar Muscle-Ups
8 Handstand Push-Ups to a 6″/4″ Deficit
Rest 60 seconds
+
Complete as many rounds and reps as possible in 6 minutes of:
185/125 lb Power Clean x 4 reps
Chest-to-Bar Pull-Ups x 8 reps
Rest exactly 4 minutes, and then . . .
+
Complete as many rounds and reps as possible in 6 minutes of:
135/95 lb Snatch x 5 reps
Burpees x 10 reps
Rest exactly 4 minutes, and then . . .
+
For time:
Row 1000 Meters

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