6/17/13 Monday

Fitness/Performance

A. Spend 10 min to work up to a tough Split Jerk

+

3 minutes of work @ 85-90% effort:

5 Pull-ups

10 Walking Lunges

–3 min recovery

3 min @ 85-90%:

7 Burpees

7 Russian KBS – 24kg

–3 min recovery

3 min @ 85-90%:

5 Thruster @ 45/33lb

5 Box Jumps – 24/20″ – step down

–3 min recovery

3 min @ 85-90%:

Row

–10 min recovery

3 min @ 85-90%:

5 Pull-ups

10 Walking Lunges

–3 min recovery

3 min @ 85-90%:

7 Burpees

7 Russian KBS – 24kg

–3 min recovery

3 min @ 85-90%:

5 Thruster @ 45/33lb

5 Box Jumps – 24/20″ – step down

–3 min recovery

3 min @ 85-90%:

Row

 

Competition

Programming will be written in the gym