05Oct12: Friday.

BB Gymnastics

1) Every 30 seconds for 4 minutes (8 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 70% of 120914.

*rest 2 minutes

2) Every 45 seconds for 6 minutes (8 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 70% of 120914.

Conditioning

4 rounds for total working time of:

7 Bench Press @ 65%
Row 500m

(If you have too many at rower do a sub..
Rd 1:   Row 500M
Rd 2:   75 DU
Rd 3:   Run 400M
Rd 4:   Row 500M

Rest 1:1

Midline (if time permits)

5XME L-Sits - rest 60 sec.