20131012.Saturday

bet you haven't done one of these in a while.....throw back to the 1 mile repeats!

warm up:
5 min FS
5 mins snatches
5 mins CnJ


60min "competition" style workout.  start one clock and keep it running for the full 60 mins

a)  7 mins to work up to a heavy 3rep FS
rest 2 mins

b) 12mins to run 1 mile +  find heavy 2 rep TnG snatch*

c) 12mins to run 1 mile +  find heavy 2 rep TnG clean*

d) 12mins to run 1 mile +  find heavy 2 rep TnG jerk

e)  12 min partner AMRAP - only one working at a time
20 muscle ups
40 front rack lunges (135/95#)
60 KB swings (2/1.5 pood)

f)  3 min AMRAP double unders (individual).  2 burpees each break

*these can be power movements