5/24/13

Fitness 

A1.Back Squat @ 3011; 4-6 x 3 sets; rest 45

A2. Ring Rows @ 2111; 8-12 reps, rest 45 seconds

A3. Walking Lunges with Dumbbells x 20 steps @ 1010, Rest 45 seconds

A4. Single-Arm Trap 3 Raises @ 2111, 8-12/arm, Rest 45 seconds

+

10 min AMRAP

5 Push-ups

10 Air Squats

100 Meter Run

 

Performance

A. Build to a tough 1 rep on Snatch In 20min

B. Build to a tough 1rep on Clean and Jerk in 15min

C. Front Squat; 2 reps x 3 sets, rest as needed