Monday 12/9/13

FITNESS:
6 rounds:
15 walking lunges
15 kb swings russian moderate
15 hr pushups
15 BJSD 24/20″
rest 2:30 btw rounds

– russian swings are to eye level
– no wiggling on the hr pushups

BEING:
A. BS @30X1; 2, 2, 2, [2,] [2]; rest 3mins last 2 sets tough
B. emom – 12mins
odd – Thruster 95/65# x 5-6
even – CTB pull ups kipping x 7-10
C. emom – 1 rope climb 15′ + 5-8 HSPU – 6mins
+
10mins Z1 AD

Notes:
A. build per set push it on the last two sets if feeling it
B. focus on your breathing and not grunting through the work
C. try to pace this record how many HSPU you do
– flush out easy AD ride

SHE:
A. FS @20X1; 4,3,2,1; rest 2-3 min
B. Emom 5 min – FS x 3 (85%)
C. 15 min:
Min 1 – Clean (85#) x 10 (unbroken)
Min 2 – 35 DUs
Min 3 – 2 MUp
+
for time @90%:
500m row
30 burpees
10 KB swing (1.5pd)
20 burpees
20 KB swing
10 burpees
30 KB swing

Notes:
– FS – tall, upright torso tight upper thoracic
– MUp attempt to string together

STRENGTH & POWER DEVELOPMENT W11:
A. Snatch- 70%x2x3, 70%x1
B. Clean & Jerk- 70%x2x3, 70%x1
C. Back Squat- 80%x2x4

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