Tuesday 26Nov13

Fitness

A. Work up to a heavy Power Clean in 10 mins.

B. 5 Rounds:

2 Power Cleans (70-75%)

6 Burpees

2 P Cleans

6 Burpee Box Jumps (24/20)

2 P Cleans

20 DUs/50 Singles

REST 2 MINS

C. Accumulate as much time in a Plank Position against a 4 minute clock.

Performance

A. Work up to heavy Power Snatch in 10 Minutes.

B. 5 Rounds:

1 Power Snatch (77-83%)

8 Burpees

1 P Snatch

8 Burpee Box Jumps

1 P Snatch

30 DUs

REST 3 MINUTES

C. Weighted Plank Holds 40/20 x 3