Monday 10/28/13

FITNESS:
Complete as many rounds as possible in 15 minutes of:
Row 250 meters (can sub 25 SDHP if rower not available)
25 Push-ups

PERFORMANCE:
A. BS @30X1; 5.4.3.5.4.3; rest 3mins
B. emom – 12mins
odd – Squat clean TnG x 3 65% of 1rm
even – 1MU + 3 ring dips + 1MU + 3 ring dips
+
10 -1 for time
Wall balls 20/14# 10′ target
pull-ups

Notes:
– second 5, 4, 3 should be more than the first 5.4.3
– emom odd – speed focus and form – even – goal is to stay on rings entire time
– pace through 10-6 then go for it focus on breathing during the movements

Strength & Power Development Phase:
w5d1
Olift
A. Power Snatch- 70%x3x5
B. Block Jerk- 73%x3x4
C. Clean Pull- 88%x3x3
D. Back Squat- 70%x3x2, 75%x2x3

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