5/1

4.30.2014

5/1

 

Fitness

 

A.  hang clean high pull, hang power clean

*build to heavy in 12 min

 

12 min AMRAP of:

-8 kb swing (heavy)

-8 pullup

 

then:

powell raise 6-8 @ 30×1

*rest 2 min, x3 sets/side

 

 

Performance

 

A.  hang clean high pull, hang power clean

*build to heavy in 12 min

 

12 min AMRAP of:

-6 one-arm DB snatch (3/arm) @ 55/35

-3 MU

 

then:

powell raise 6-8 @ 30×1

*rest 2 min, x3 sets/side