9/14/12

Part 1

OLYMPIC

1a. Snatch 7 x 1 @ 80% of Monday’s heavy - 125

STRENGTH
Dead-lift 3x5 @ 55% - 225

GHD Sit-up 2 x 15

Part 2

CONDITIONING

Extended Endurance- complete in any order - 30 min time cap

-200m Farmer Carry (53/35) KB

-100 HR Pushup

-60 Box Jump (24/20)

-50 KB Swings (53/35)

-40 Korean Jumping Jacks

-30 SDHP (53/35)

-20 Ring Dips

-1200m Running

-100 Calorie Row

-6 Prowler Laps (body weight)

Time: had 3 prowler laps, 20 hr push ups, and 36 calories left at 30 mins