1/18/13

Fitness

A1. Back Squat @ 30×0; 6-8 x 3 sets; rest 90sec

A2. Single Arm Dumbell Row @ 21×1; 8-10 x 3 sets; rest 90sec

+

Three rounds for time of:

30 Walking Lunges

15 Toes to Bar

Run 400 Meters

 

Performance

A. 
Take 15 minutes to work on Snatch technique (high hang, above knee, below knee, floor)

+

Three Rounds for time:

10 Hang Squat Snatch 115/75#

20 Box Jumps (24”/20”)

Row 500m or Run 400m

 

*Note whether you run or row