Training Monday December 31st, 2012

Level 1:
A. Bench Press @20x1  8,6,4.  Rest 2 minutes.   

5 sets :

12 minute AMRAP
5 Pull-ups (ring rows)
10 Box jumps
20 DB snatch  



Level 2:

A. Bench press @20x1  3, 2, 1; rest 2 min

3 sets : 
B1. Push press 6, 6, 6; rest 10 seconds
B2. Push jerk 9, 9, 9; rest 10 seconds
B3. DB Press x 12 ; rest 4 min

+

12 min amrap:
5 CTB chin ups
25 double unders
10 CTB chin ups
50 double unders
15 CTB chin ups
75 double unders
20 CTB chin ups
100 double unders
...etc
(increase CTB by 5 per round, double unders are CTBx5)