4/19/13

Friday 130419

Row 1000

2 Rounds NOT for time:
Strict HSPU - 3.2.2; rest 5-10sec between clusters (this means do 3 reps, rest 5-10sec, do 3 reps, rest 5-10sec, and do 3 more reps)
GHD Back Extensions - 7-10 reps
Double-under - 20-40 UB Reps (if you don’t make at least 20 reps, start over)
46, 50
+
A. Snatch Grip Deadlift - 6,6,6,6 @ 31x0; rest 2min b/t sets (utilize straps for this)
185 all 4

B. Snatch Grip BTN (behind the neck) Push Press - 8,8,8 @ 31x2; rest 90sec b/t sets (reps 6-8 should be a challenge, these reps need to be a struggle to press-out)
95, 135, 135, 135 (6/2)

+
C. Power Snatch - 10 x 3-5 reps @ 65%; ON THE MINUTE
125, 3 every set for maximum deep practice

+
6 Rounds: (record # of burpees & distance for each round)
30sec Burpees (max height jump)
30sec Rest
30sec Row (max distance in (m))
3min Rest
R1: 13, 183
R2: 13, 172
R3: 13, 168
R4: 13, 171
R5: 13, 164
R6: 13, 167