Friday May 9th, 2014

Fitness:

A. 5 Rounds for time:
Run 200 Meters
8 DB Hang Power Cleans + Push Press
16 Walking Lunges - Unweighted

B1. DB Curls, 12-15 reps x 4 sets, rest 30 seconds.
B2. Weighted Partner Sit Ups, 12-15 reps x 4 sets, rest 30 seconds.

*for partner sit-up, have your partner hold your feet and then hold a plate across chest. 

Performance:

A.
Take 15-20 minutes to build to a heavy snatch. A little longer today but stick to the 20 mins max.

B.
Take 15-20 minutes to build to a heavy Clean & Jerk.  20 minutes max.

C.
Three sets of:
Front Squat x 2 reps
Rest 3 minutes.   Make these heavy, but no misses. Focus on upright torso.

*warm-up guide for today.  Crossover Symmetry warm-up. Open up t-spine, hips, ankles and shoulders.