Monday 10.14.13

Essentials:
A. BS- 10-12 reps @30X1 x 3; rest 90 sec
B. DB hang squat clean- 5 reps EMOM for 10 min.
C. AMRAP wb – 14/10#  max effort one time.
D. Pull-up negatives -max reps with 3 sec descent or max ring pulls in 1 min.
E. AMRAP of single Unders – 1 set max effort.

Fitness:
A. BS @ 30X1; 6-8 reps x 3; rest 3 min
B. power clean – start at 50% 1RM – add slow per minute to a MAX in max 10 min
C. amrap WB – 20/14# to 10ft – 1 set max effort for reps
D. amrap Pull Ups – 1 set max effort for reps
E. amrap DU’s – 1 set max effort

Performance:
A. BS @ 30X1; 2-3 reps x 3; rest 3 min
B. squat clean and jerk – start at 50% 1RM – add slow per minute to a MAX in max 10 min
C. amrap WB – 20/14# to 10ft – 1 set max effort for reps
D. amrap Pull Ups – 1 set max effort for reps
E. amrap DU’s – 1 set max effort