21Sep12: FRIDAY. Really Saturday, but we'll do it on Friday...

BB Gymnastics

1) 12 minutes to establish a 1RM Snatch.

2) 12 minutes to establish a 1RM Clean and Jerk.

Strength

1 Front Squat every 30 seconds for 7 minutes @ 85%.

Notice the elbows?  Back angle?  Which is more efficient?

Conditioning

2 minutes ME Rope Climbs 15'
*No rest

7 minute AMRAP of:
7 Back Squats 225/135#
14 Target Burpees
*No rest

2 minutes ME Row for Calories

Record: rope climbs, reps, calories.