Tuesday 11.5.13

Essentials: A1. Deadlift- 6-8 reps @3010 x 3; rest 1 min.
A2. SA dumbbell press- 6-8 reps/arm@ 20X2 x 3; rest 45 sec.
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2-4-6-8-10-8-6-4-2 reps of: DB snatch/arm 35#/20#, burpee box jumps 12-16″ box

Fitness: A. Power clean and jerk, build to a max.
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3-6-9-12-15-12-9-6-3 reps of: DB snatch/arm 45#/25#, burpee box jumps 20″

Performance: A. Power clean and jerk; build to a max
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3-6-9-12-15-12-9-6-3 reps of: DB snatch/arm 45#/25#, burpee box jumps 20″

Competitor: A. Power clean and jerk; build to a max
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3-6-9-12-15-12-9-6-3 reps of: DB snatch/arm 55#/35#, burpee box jumps 20″