11/20/12

A1- Front Squat x2 @ 1RM SC +10lb AFAP, 30s; 5 sets  325x4 sets, 330 (PR 2) on last set

A2- 5 jump over 30" box, 120s rest; 5 sets  unbroken/fast
1st set @ 325:  http://www.youtube.com/watch?v=bazXOfNa_BE&feature=plcp
Last set @ 330:  http://www.youtube.com/watch?v=Fo0mTaAxp6c&feature=plcp

B1- OH barbell lunge x3ea, 30s, 5 sets  165lb all sets

B2- 1-3 chest to wall parallette HSPU, 120s; 5 sets  3 reps all sets
First Set:  http://youtu.be/J92NNHdy8zM
Last Set:  http://youtu.be/iW9n_N913Mw

C- EMOM x10min - 3 2.5pd KB Snatch each arm Complete/unbroken
Video:   http://youtu.be/9a6YFGvT1kE

D- 25 strict toes to bar for form  12/6/7