Ending 2012 with a bang!

9:00 am

A.
8 sets of:
2 minutes Airdyne @ high aerobic pace (record distance)
2 minute rest

12:00 pm

B.

Four sets of:

3-Position [Power] Snatch

(high hang, mid-thigh, floor)

Rest as needed.

C.

Three sets of:

Halting Snatch Deadlift + Snatch Pull

Rest as needed

D.
AMR in 5 minutes:
5 "No-Touch" Deficit Handstand Push-ups
5 Squat Snatch (135)

Rest 3 minutes, then

AMR in 3 minutes:
3 Deficit Handstand Push-ups (from paralletes)
3 Squat Snatch (155)

Rest 3 minutes, then

AMR in 1 minute:
10 Handstand Push-ups
1 Squat Snatch (185)

5:00 pm

E.
3 sets for times of:
Back Squat X 10 reps (315)
3 X 50m Shuttle Run
50m Reverse Sled Drag (150)
Rest as needed b/t sets.

Results:
A) .60, .61, .60, .60, .60, .61, .61, .61
B) 165, 185, 205, 225 (PR)
C) 305 X 3 sets
D) 20 reps, 12 reps, 22 reps
E) 2:39, 2:41, 2:47 - used 335 for the last set.