Thursday, December 5, 2013

she's a real pistol


15 Minutes: Find a 20 RM Back Squat
NOTE: Be aggressive, better to finish with less reps and challenge yourself than hit 20 @ a lighter load.


Every 2 minutes  for 10 minutes complete:
5 Clusters (135#/95#)
10 Toe To Bar

NOTE: Choose a weight that lets you Sprint for each of the 5 rounds! If you complete all 15 reps in a round, rest until next 2 minute mark.

Rest 5 minutes-

Every 2 minutes for 10 minutes complete:
5 Clean and Jerks (Use same weight as Clusters)
10 Box Jumps (30”/24”)

630 Skills: Snatch

4 thoughts on “Thursday, December 5, 2013

  1. OR, Cluster: A movement combing a upward pull, then a downward squat, to an upward thrust, to finally a push like press. Also known as Dan’s cracked face makers.

    That hurt…….

  2. I found a soggy knit “the North Face” cap & a nice winter glove in the parking lot across Mell this evening. If you know who might have lost it, tell them I put it inside the gym door.

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