Friday 10/25/13

FITNESS:
21-15-9 rep rounds for time:
Front Squat @ 75% 1RM
Push Up Burpee Box Jumps – 20-24″

Notes:
– ensure you hit a bunch of reps before starting for each movement, then hit it!

PERFORMANCE:
A. Push press; 3×3; rest 2 min
B. Incline bench press; build to a 5RM
C. Weighted chin up clusters 5.5.5×3; rest 45 seconds/rest 3 min
+
3 rounds for time:
15 toes to bar
15 strict hspu

Notes:
– compare to June 4

Strength and Power Development
GE OLIFT W4D4
A. 2-Position Snatch (F-MT)- 77%x2 sets; 81%x3 sets
B. Snatch Pull- 98%x3x5
C. Snatch Push Press- 81%x5x5
D. Back Squat- 85%x4x5

Gymnastics skill work
E. 3 Rounds not for time
5 Muscle ups
L-Sit 1 Min.

MetCon
F. 12min. AMRAP
10 Jumping Squats w/Barbell
10 Supermans
30 Russian twists

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