Tuesday 11/19/13

FITNESS:
A. Deadlift 3-3-3-3-3
B. For Time
100 burpee box jumps 30/24″

BEING:
A. build to 1rm PC in 8 mins start clock when at 50-60% of 1rm
rest 2mins
B. 8mins amrap PC 90% of A
+
10min AD Z1

Notes:
– record max and number of reps for B
– stay focused on rest periods btw reps
– CP Battery tester

Strength & Power Development w8d2
A. Clean off Blocks(above knee)-75%x2x4
B. Clean High Pull – 88%x2x5
C. Snatch Balance – 80%x2x3; 84%x1x4
D. Push Press – 89%x2x5

Gymnastic Skill work – Handstands
Three rounds not for time
E. 20 Shoulder Touches
F. 10 Strict HSPU or Negatives

MetCon
G. For Time:
21-18-15-12-9-6-3 reps of
Burpees
Sit-ups

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