Wednesday 11/6/13

FITNESS
3 rounds for time:
500m row
20 burpees

PERFORMANCE
A. Press x 1/PP x 2/SJ x 2; rest 2mins x 4-5sets perfect form

+

5 sets 80-90% effort
Row 300m
15 KBS 1.5/1pd
15 SA DB push press tough
15 box jumps sd 24″
15 SA DB push press tough
15 T2B
15 Wall ball 30/20# 10′ target
rest 4-5mins

Notes:
A. – complete complex with weight that you can do with perfect form small builds per set
– do this in reverse order starting with wall balls for set 2 and 4
– record time for all sets
– record if changing order changed times or feeling of work

STRENGTH & POWER DEVELOPMENT
OLIFT W6D3
A. MUscle Snatch- 70%x5, 75%x3x2, 78%x3
B. Clean & Jerk- 70%x3x3, 75%x2x3
C. Clean Deadlift- 108%x4x5
D. Front Squat- 85%x4x5

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