Monday 27Jan14

Fitness

A. Pull Ups 5xME, rest 90 secs

B. FS 3×3 @75%, rest 90

C. 4 Rounds:

Row 300m

15 Push Ups

30 DUs (120 singles)

*new round every 5th minute

Performance

A. FS 3×3 @73-78%, rest 2 mins

B. Bent Rows 3×8-10, rest 60

C. 12-9-6: AFAP

Power Clean (135/95)

Burpee Box Jumps (24/20)

*Goal is sub 3 mins

–rest 6 minutes–

15-12-9: AFAP

Hang Squat Snatch (95/65)

CTB