Wednesday, November 28th, 2012

MAP High Percentage(3 minutes on/3 minutes off x 4 sets x repeat)
A.Two sets of the following movements @ 90% of the following:
3 Minutes of the following:
8 KB Snatch @ 44 lbs/26 lbs(4 each arm)
8 Burpees
Rest 3 Minutes
3 Minutes of the following:
8 Pull Ups
8 Step Down Box Jumps
8 Goblet Squats @ 44 lbs/26 lbs
Rest 3 Minutes
3 Minutes of the following:
8 Power Cleans @ 95/65
100 Meter Row
Rest 3 Minutes
3 Minutes of the following:
5 Wall Balls
100 Meter Run
Rest 10 Minutes
Repeat Sequence Above.