May 20th, 2013

Fitness
1.Press 5x5
2. 3 sets
25 situps
1 minute Plank
25 supermans
3. 10 Minute Amrap
10 Wall Ball
10 skaters w med ball
10 Painters R/L

Performance
1. Power Clean + Push Jerk (1+1) 2 sets @70% of PC
2. Snatch Pull 3x2 @80%of snatch
3. 10 Minute AMRAP
10 wall ball 20/14
10 renegade row 5r/5l


Competition
1. Snatch + Snatch Push Press behind Neck + OHS 3x3x3 @ 70% power snatch (3 sets)
2. Power Clean + Push Jerk (1+1) 2 sets @70% of PC
3. Snatch Pull 3x2 @90%of snatch /
4. 5 Rounds AFAP
20 Cals AirDyne
10 KB Clean Press/Arm

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