Tuesday 03Dec13

*The overall goal today is for everyone to establish a consistent pace through the entire workout.  Learn pacing. Learn how to ride that fine line, just under your red line.

Fitness

A. 1 Hang Clean + 1 Hang Power Clean + 1 Front Squat.  Work up to a heavy complex in 15 minutes.

B. 5 Rounds:

Row 200m

20 Wall Ball Shots (20/14)

20 KB Swing (24/16)

-rest 2 mins

C. Shoulder Mobility

Performance

A. 1 Mid Hang Snatch + 1 Snatch Balance + 1 OHS. Work up to a heavy complex in 15 minutes.

B. 4 Rounds:

10 CTB

15 Box Jumps (30/24)

20 Push Press (95/65)

25 KB Swings (28/20)

-rest 3 minutes

C. Shoulder Mobility