Friday, March 23, 2012

3/23/12 - FRIDAY

Warm-up:
3 Rounds
115 lb Push Press - 10
115 lb Power Snatch - 5

Strength:
5-5-3-3-1-1
Jerk

Met-Con:
3 min AMRAP
95 lb Shoulder Press
Rest 1 min
3 min AMRAP
50 lb KB Swing
Rest 1 min
3 min AMRAP
Burpee
Rest 1 min
3 min AMRAP
DU

Assistance
Superset #1
Ring Dips - 2xFailure
Toes 2 Bar - 2xFailure
Superset #2
JM Press - 2x12-15
Turkish Getup - 2x10-12
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1 comment:

  1. Jeff DallonMarch 28, 2012 at 12:00 PM

    Jerk: 165x5, 185x5, 205x3,3, 215x0,1
    Met-Con:
    Shoulder Press - 40
    KB Swing - 77
    Burpee - 47
    DU - 225
    Total = 389

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