Wednesday 19June13

Fitness

A. Work up to heavy Power Clean in 12 Minutes

B.  5 Rounds:

5 Ball Slams (40/30)

15 Lateral Jumps

5 Ball Slams

15 Burpees

5 Ball Slams

15 Squats

C. 3 x 30/30 Med Ball Glute/Ham Raise

Performance

A. Work up to a heavy Power Snatch in 12 minutes

B. 3 Rounds:

Run 200m

20 KB Swings

20 Burpees

20 KB Swings

Row 200m

Rest 6 Minutes

C. With remaining time, work on a weakness