COMPETE – 22.12.09

WARM-UP

2 sets:

1:00 of rowing

8 inchworm push-ups

12 box step-ups (6/leg)

16 air squats

2 sets:

1:00 of rowing

10 strict presses (35/45 lb)

10 sumo deadlift high pulls

10 box jumps

10 wall-ball shots

10 sumo deadlift high pulls (55/75 lb)

10 push presses (55/75 lb)

FIGHT GONE BAD!

3 rounds for reps:

1:00 wall-ball shots (14/20 lb)(9/10 ft)

1:00 push presses (55/75 lb)

1:00 box jumps (20 in)

1:00 sumo deadlift high pulls (55/75 lb)

1:00 row for calories

– Rest 1:00 between rounds.

MAIN LIFT

2 sets:

2 snatches (85%)

2 sets:

2 snatches (87%)

4 sets:

1 snatch (90%)

2 sets:

1 snatch (93%)

ACCESSORY - I

5 sets:

3 snatch pulls

STRETCHING

2 sets:

:30 lacrosse ball calf roll/leg

:30 lacrosse ball foot roll/foot