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Friday 12.01.13


Friday 12.01.13

Prep Work:

2 rounds

5 Good mornings with barbell/ pvc

5 back squats with barbell/ pvc

5 behind the neck push press

5 front rack elbow rotations

5 front squats

5 stiff leg dead lifts


10 min to establish a 1rm on the snatch


10 minutes to establish a 1rm on the clean and jerk.


Complete as many rounds as possible in 12 minutes of:

25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 45-lb. barbell and 20-in. box


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