Friday – 1.27.11
Bear Complex – 4×5
MetCon:
1K Row
50 Pull Ups
Push Press – 5x 5, 3, 3, 1, 1
MetCon: AMRAP – 12 Min
24 KB Swings, 24/16kg
12 Push Press, 115/75lb
MetCon: 3 Rounds
1:00 Burpees
1:00 Wall Balls, 20/15lb
1:00 Power Clean, 95/65lb
1:00 Rest
Skill Work: 10 Min
*Work on weaknesses
eg. Double Unders, Pull Ups, K2E
MetCon: 5 Rounds
10 Over Box Jumps, 24/20″
10 Pull Ups
10 Power Snatch, 115/75lb
Core: AFAP
100 Sit Ups
Front Squat – 3×5 (3 second hold)
*Considerably lighter, maintain Lumbar and Thoracic Spine Positioning
MetCon: 3 Rounds
30 Double Unders
15 Hand Release Push Ups
5 Front Squats @ (3 sec hold) 5RM