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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

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