Monday November 18, 2013

A. Power Snatch, touch n go 3 rep heavy. 12-15 Minute Time Limit.
No Dropping of weights
     - 150#
B. Front Squats @ 20x1, 73%, 5 reps x 3 sets, rest 2-3 minutes between sets.
     - 195#

C. 3 Sets of the following @ Moderate Effort:
30 Seconds of Hang Power Snatch @ 75/45
Rest 30 Seconds
30 Seconds of Lateral Burpees
Rest 30 Seconds
30 Seconds of Wall Balls
+
Rest 2 Minutes
+
3 Sets of the following @ Moderate Effort:
30 Seconds of Airdyne
Rest 30 Seconds
30 Seconds of Kettlebell Swings
Rest 30 Seconds
30 Seconds of Wall Balls