Wednesday 10/2/13

FITNESS
Front Squat 1-1-1-1-1-1-1-1-1-1
Push Press 1-1-1-1-1-1-1-1-1-1
Tabata Pull-Ups

PERFORMANCE
As many rounds in 12 min @ 80-90%:
1 RC – 15′
5 wall walks
2 TGU/arm

rest walk 6 min

As many rounds in 12 min @ 80-90%:
3 high box jump – step down
3 burpee ring MU
amrap unbroken DU’s

Notes:
– sustainable work in these 12 min pieces
– keep form over fatigue present here in these
– record BJ height, TGU weight and DU sets

GE Olift Program
w1d3
A. Muscle Snatch- 60%x5; 65%x4; 70%x3x2
B. 3 Position Clean (floor-knee-mid thigh)65%x2 sets; 70%x3 sets
C. Clean DL- 100%x7x2; 100%x5x3
D. Front Squat- 60%x8; 65%x6; 70%x5; 75%x3; 70%x5

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