cycle 3 - 10/1/12

tue

1) ROM
2) "100" + BURGENER WARMUP
3) 5 x (2 + 1 CLEANS Power Jerk)


4) 7 min AMRAP :

•1 Hang squat snatch .
•1 Box jump (75cm)
•2 Hang squat snatches
•2 Box jumps
•3/3
•4/4
AS MANY AS YOU CAN..

SNATCH = 50% 1RM

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1) ROM
2) 60 W.B
3) Bench Press 3 × 5


4) 10 rounds for time (15 min time cap)

•3 Weighted pull-ups
•5 Strict pull-ups
•7 Kipping pull-ups

5) TABATA FINISH

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1) ROM
2) 50 BURPEES
3) Front Squat 3 × 5


4) 5 rounds A.F.A.F.P

•10 Deadlifts @ 50%1RM
•400 m Run Run
•10 GHD