Thursday 12Dec13

Fitness

A. Floor Press 3×10, rest 90

B. Weighted Step Ups 3×5-6/leg, rest 60 btw legs

C. 5 Min AMRAP:

5 DL (185/125)

25 DUs (75 singles)

-Rest 3 mins

5 Min AMRAP:

10 Push Ups

30 AB Mats

-Rest 3 mins

5 Min AMRAP:

10 Ring Rows

30 Squats

Performance

A. Tall Drop Clean 2×3, rest 60

B. Clean Cluster 1.1.1 x3, rest 10, rest 2 mins (*+5lbs from 18Nov13)

C. 5 Min AMRAP (80%):

5 135/95 Power Clean

30 DUs

-Rest 3 minutes

5 Min AMRAP (80%):

5 CTB

10 Box Jumps (30/24)

-Rest 3 minutes

5 Min AMRAP (80%):

Row 200m

5 KB Snatch/arm (24/26)