Wednesday 11.27.13

Get your watch on

1. Not for time
3 rounds
Toes to Bar x 10-15 unbroken reps
Double-Unders x 40 unbroken reps
Roll to Candlestick x 10 reps

2. For Reps
4 rounds
45 seconds of Strict Pull-Ups
Rest 15 seconds
45 seconds of Push Press 95/65
Rest 15 seconds
45 seconds of Push-Ups
Rest 75 seconds

If you can't do strict, do negatives. Quality negatives. And take some creatine.

3. Snatch (full)

3-2-1-1-1

3 @ 65-75%

2 @ 75-80%

1 @ 80-85%

1 @ 85-90%

1 @ 90-95%

rest as needed

4. Clean & Jerk

3-2-1-1-1

3 @ 65-75%

2 @ 75-80%

1 @ 80-85%

1 @ 85-90%

1 @ 90-95%

rest as needed

5. Squat

2-2

@ 75-80%

rest as needed