Tuesday 7/9/13

FITNESS
A. KB Snatch; 10 for time x4; rest 2 min
B. Side plank; accumulate 3 min perfect per side; rest 1 min per side alternating
C. Toes to bar; 50 for time

SPORT
A1. Weighted dips; 4-6×6; rest 2 min
A2. Weighted strict CTB pull-up clusters 1.1.1×6; rest 15 sec/rest 2 min
+
Row 500m @85%
rest 2 min
x5

W. PERFORMANCE
A. Push press 8, 6, 8, 6; rest 2 min
B. Split jerk clusters 1.1.1×4; rest 10 seconds/rest 2 min
C. Amrap sets of 3 unbroken chin-ups in 10 min
+
Amrap in 12 min:
1 knees to elbow
2 burpee box jumps 20″ (step down)
2 KTE
4 BBJ
3 KTE
6 BBJ
(+1 KTE, +2 BBJ per round)

PERFORMANCE
A. Power snatch; build to a max
B. Hang power clean; build to a max
C. 20 power clean and jerk for time 185#
+
For time:
50 double-unders
10 burpees
40 du
10 burpee
30 du
10 burpee
20 du
10 burpee
10 du
10 burpee

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