Wednesday 11Dec13

Fitness

A. Russian Swings (Heavy) 4×8-10, rest 60 secs

B. OHS Work

C. 5 Rounds (new round every 3rd minute)

20/15 Burpees

5 Power Cleans (145/100)

Performance

A. Hang Snatch 3×3, rest 60

B. 1 Snatch + 2 OHS  x5, rest 90

C. 2 Mins ON-1 Min REST x5

*each round begins with 15 burpees

*AMRAP snatch

*must increase weight each set

Rxd: 95/65, 115/75, 135/95, 155/105, 175/110

Go heavy with this!