Friday 06Dec13

Fitness

A. Power Snatch Work

B. OHS Work

C. Every 4th Minute:

10 Bent Rows (105/75)

15 Ab Mats

10 Burpees

10 Thrusters

Performance

A. Snatch Balance 3×2, rest 60

B. OHS 3×5, rest 90

C. 6 x 500m Row, rest 3 mins

*The goal is to establish consistency with each interval.  (All within 1.5 secs)