Jan 2, 2013

BB Gymnastics
1) Snatch: 10X1 @ 70% – Every 30 sec. Alternating, Power and full Squat @ 115 (technique)
2) Clean & Jerk: 10X1 @ 70% – rest 60-90 sec. Every 30 sec. Alternating, Power and full Squat (@145, technique)
Strength
1) Stone Shouldering: 10X1 – Every 30 sec. (@110)
2) Front Squat: 3 Rounds. 1 rep every 15 sec. For 60 sec. 4 reps each round. Holding bar In front rack between reps. (@205)
1 min. Rest between rounds

Conditioning
3 rounds for total working time of:
15 Pull Ups
30 Double-Unders
15 Back Squats 185
6:34 Rx