Wednesday 19June13
Fitness
A. Work up to heavy Power Clean in 12 Minutes
B. 5 Rounds:
5 Ball Slams (40/30)
15 Lateral Jumps
5 Ball Slams
15 Burpees
5 Ball Slams
15 Squats
C. 3 x 30/30 Med Ball Glute/Ham Raise
Performance
A. Work up to a heavy Power Snatch in 12 minutes
B. 3 Rounds:
Run 200m
20 KB Swings
20 Burpees
20 KB Swings
Row 200m
Rest 6 Minutes
C. With remaining time, work on a weakness