Wednesday October 29th, 2014

Fitness:

A. Clean Grip Deadlift  3,3,3,3,3.  5 tough sets of 3. 

B. Accumulate 5 total minutes hanging from pull-up bar or rings

C.  DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D. 

AMRAP in 15 minutes

15 DB snatches- light

200m run with sandbag or light KB. 

Performance:

A. Clean Pulls; 3, 3, 3, 2, 2, 2 rest 2 minutes

B. Inverted Single Bar Hangs; accumulate 45 seconds x 4 sets; rest 1-2 minutes.   May use pull-up bar or rings.   Pull yourself to "upside down" position. And then hold there.

C. DB Side Bends; 12-15 reps x 4 sets/side; rest 1 minute between sides

D.
AMRAP in 15 minutes:
15 Power Snatches @ 75#
200m Run with Sandbag