Wednesday 12/18/13

FITNESS:
Complete as many rounds in 20 minutes as you can of:
Body weight deadlift, 10 reps
10 Pull-ups
800 meter Run or 1K Row or 1M bike

BEING:
A. Snatch start at 60% of 1rm add 10# every min until max
B. close grip bench press @30X1; 3, 3, 3; rest 3mins
C. FS build to a tough double in 10mins
D. Row sprint 25sec all out
rest 3:00 x 3

Notes:
A. record snatch scores
B. record best triple
C. build quickly does not have to be 2rm
– Row sprints don’t be afraid to go all out on these focus on recovery record meters

SHE:
A. Emom 6 min – BS @20X1 x 1 (90%)
B. Snatch; 3@55-60%, 2@ 65-70%,1@75%, 1@80%, 1@85%, 1@90%, 1@90%+; rest as needed (perfect mechanics, efficient)
C. 4 sets – 30 sec max effort C&J (85#); rest 90 sec
D. 8 min amrap:
30 DUs
4 burpee box jump overs
5 S2OH (65#)
6 CTB pull up

WILL:
A. FS @20X1; 2,2,2; rest 3 min (only last double tough)
B. FS; 1@90%, 1@95%; rest as needed
C. Build to a heavy snatch (for the day, fast/snappy)
D. Every 2 min; snatch x 1 rep (40%, 50%, 60%, 70%, 80%, 90% of 1 RM)
E. Complete as many rounds and reps as possible in 10 minutes of:
8 burpees
8 TTB
8 S2OH (95#)

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