Friday 121012

A) Every 40 seconds for 6 minutes (10 total reps):

1 Power Snatch + 1 Hang Snatch (full squat) @ 80% of Power Snatch -185#

*rest 2 minutes

B) Every 50 seconds for 7:30 minutes (10 total reps):

1 Power Clean + 1 Hang Clean (full squat) + 1 Push Press @ 80% of Max Power Clean & Push Jerk
- 225#

C) “Nancy”

5 rounds
Run 400m
15 OHS 95#
= 12:51

1a) 3X20 UB GHD Situps – rest 45 sec.
1b) 3X7 KB Windmills (7 reps each arm) – heaviest possible (24kg), rest 45 sec.