Friday 12/13/13

FITNESS:
A1. Good Morning @3111; 5-7×4; rest 30 sec
A2. amrap strict pull ups; 4 sets; rest 2 min
B. db OH walking lunges; 8 steps alt’ing arms per set; 6 sets; rest 90 sec
+
EMOM for 8 min
odd – 12 double unders + 4 step-ups to high box
even – 8 step-ups to high box

– db overhead walking lunges should be heavier than last time
– if you can’t finish the EMOM within the minute, continue to the next minute’s work anyway

BEING:
A. build to a tough snatch in 10mins
B. build to a tough clean and jerk in 10mins
C. emom – snatch 80% of A x 1-2 – 6mins
D. emom – clean and jerk 80% of B x 1-2 – 6mins
+
7min amrap
5 PS 165/105#
7 burpee box jumps 24/20″

Notes:
– start clock at 40% of 1rm
– start clock at 40% of 1rm
– pace through

SHE:
For time @90%:
Run 400m
30 alternating DB snatch (45#)
100 DUs
30 TTB
Run 400m
+
Row 30 sec @90%
Rest walk 30 sec
x 24
Notes:
– Aerobic warm up
– Minimal breaks b/t reps/sets
– Consistent output on row

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