Saturday 10/26/13

FITNESS:
Four rounds for time of:
20 Burpee pull-ups
20 Back Squats @ 50-65%
Run 200 meters

PERFORMANCE:
A. Squat Clean – 2,2,2,2,2,2,2,2,2,2; rest 3 min
B. for time:
30 squat clean – 90% of highest double in part A

Notes:
– micro jumps in cleans in A, all working sets, MAX 3 sec b/t reps
– record rests b/t reps as well as makes and fails for B

Strength & Power Development
GE OLIFT w4d5
A. Snatch 80%x1; 82%x1; 84%x1; 87%x1; 84%x1; 82%x1
B. Clean & Jerk- same as A
C. Clean Shrug- 113%x6x5
D. RDL- 72% of cleanx6x5

Met Con
E. 21-15-9
Pistols
HSPU

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