fri, june 19, 2009

part 1:
for time in total sec;
21 hang power snatch - 95#/65#
Run 400 m
21 power snatch - 95#/65#
Run 400 m
21 snatch - 95#/65#
Run 400 m

rest 6+ hours

part 2:
for total reps;
tabata mash:
chin ups
box jumps -20"/14"

take your total reps for part 2, minus them as seconds from your time in part 1; that is your total score for day (i.e. part 2 score = 260, part 1 score = 9:00 which = 540 sec...therefore overall score for day is 540-260 = 280)....lowest score wins!
chin over bar height and legs to full extension at top of box are only rules...keep intensity high

post total score to comments, rest well on Saturday