Thursday 17April14

Fitness

A. Front Squat 5×3  @tempo x3x6 -build from last week

B. 3 Rounds:

20 Wall Ball Shots

10 Pulls

20 Push Ups

10 Pulls

40 Squats

–rest 3 mins–

*22 min cap

Performance

A. Front Squat 6×3 @x7x(10)   *increase from last week

*If you were not here on Wednesday, you will do Wednesday’s tester (2 Rounds: 800m run, 1k row, 100 DUs)

B. 3 Rounds:

6 Snatch (115/80)

6 CTB

9 Cleans

6 CTB

15 Push Press

6 CTB

25 Squats

–rest 3 mins–

*FAST!!!

*15 min cap