Monday 120109

Competition A
Description:Six sets of:
Clean & Jerk x 1.1.1
(rest 10 seconds between singles)
Rest 2-3 minutes between sets.

Competition B
Description:As many rounds as possible in 8 mins of:
5 Deadlifts 185 lbs
8 Pull-up (strict)s
12 Box Jump (24 in.)s

Post total rounds.

Rest exactly 6 minutes then complete Competition C

Competition C
Description:As many rounds as possible in 8 mins of:
5 Hang Power Cleans 95 lbs
8 Push-ups Hand release
12 Double Unders

Post total rounds.

Fitness/Performance A
Description:4 rounds of:
8 Dumbbell Push Presses
Rest 30 sec
8 Kettlebell Goblet Squats
Rest 30 sec
8 Dips
Rest 30 sec

This is not a timed workout.

Fitness/Performance B
Description:4 rounds for time of:
250 m Row
5 Pull-ups
10 Dumbbell Thrusters
Airdyne Bike

Rest 2:00

Post total time.