24122012

Warm up.
Stretching.
CORE.

1. Snatch (Skill)
    wu
    Hang Power Snatch  (high position)
     50 x 3 x 8 sets   rest 45 sec
2. DeadLift   5 RM
    wu 50-100 kg
    110; 130; 140; 150;
3. W. MU ring
    +5 kg 4 x 3 rest 30 sec
4.  Bench Row

Rest 2 hours
wu
2 rounds
10 WB
10 Pull up
10 HSPU

AMRAP 20 min
20 Sit ups
50 DU
25 Push ups
                       9 rounds + 12 sit ups (867 rep)