Wednesday 10.1.14

Essentials:
A.
10 Sets
Romanian Deadlift to mid shin x 6-8 reps; starting with an 30% of 1rm deadlift and increasing the load for each set.
On the Min Marks

Rest 5min

B.
For Time:
Alternating Dumbbell Snatch x 30 reps per Arm

Rest 5min

C.
10 min AMRAP
Row x 500 meters
Box Jump x 15 reps

Fitness:
A.
10 Sets
Deadlift x 3-5 reps; Build up to a heavy 5 starting with an 40% of 1rm and increasing the load for each set.
On the Min Marks

Rest 5min

B.
Isabel
For Time:
Snatch x 30 reps 135/95
*Time Cap 7min*

Rest 5min

C.
10 min AMRAP
Row x 1000 meters
Box Jump x 30 reps 24/20

Performance:
A.
10 Sets
Power Snatch x 1 rep; Build up to a 1RM Starting with an empty Bar and increasing the load for each set. No more than 1 attempt per set.
On the Min Marks

Rest 5min

B.
Isabel
For Time:
Snatch x 30 reps 135/95
*Time Cap 7min*

Rest 5min

C.
10 min AMRAP
Row x 1000 meters
Box Jump x 30 reps 24/20