Tuesday 07Jan14

Fitness

A1. Back Squat 4×2 @80%, rest 60 secs

A2. DB Strict Press 4×6-8, alternating, rest 60

B. 4 Rounds:

14 Box Jumps (24/20)

7 Power Cleans (155/105)

Row 300m

Performance

A1. Back Squat 4×2 @80%, rest 60

A2. Weighted Pull Ups 4×2-3, rest 60

B. Bent Rows 3×8, rest 60

C. For Time:

30 Squat Cleans (115/80)

30 Box Jump Overs (24/20)

30 Pull Ups

30 Push Press (115/80)

20 Cals AB/40 Cals AD

*complete 30 DUs after each movement

**Must be on the AB/AD by 15:00