Saturday 1/4/13

"Fitness"
A.
Front squat 8 sets 4 reps

B.
For time:
15 ground to overhead
15 burpees
Run 400m
10 ground to overhead
15 burpees
Run 400m
5 ground to overhead
15 burpees
Run 400m


"Sport"
A.
Snatch (work to tough single) 15 mins

B.
Clean and jerk (work to tough single) 15 mins

C.
8 min AMRAP
2 power snatch
2 burpees
4 power snatch
4 burpees
6 power snatch
6 burpees
So on.......

*Only use allotted time.