22APR2013

WL

1) 7X2 Hi-Hang Snatch – heaviest possible, rest 60 sec.
2a) 5X3 Snatch First Pulls – heavier than last week, rest 60 sec.
2b) 5X3 pause HBBS @ 75% – rest 60 sec.

Conditioning

For time:

40 Burpees
50 Double-Unders
30 Burpees
50 Double-Unders
20 Burpees
50 Double-Unders
Row 1K

Midline

1a) 3X3 (3l/3r) BB TGUs @ 75/55# – rest 45 sec.
1b) 3XME UB T2B – rest 45 sec.

Cal Development-
4 rds:
10 bodyweight bench press
20 wide grip push ups (ass in the air is only rest position)
*rest :90 between rds, no rest between exercises.

Extra Credit
2 x
8 Back Squat 70%
20 fast air squats
&
2 x
5 Front Squat 70%
10 squat jumps
*Rest :60 between all

Aero

 Run :30 on :30 off for 20 minutes

Ruck 30 minutes easy at 50lbs