Tuesday 11/19/13

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

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

– 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

G. For Time:
21-18-15-12-9-6-3 reps of


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