Friday - 4 NOV 11

Three rounds for time of:
95/65 pound Overhead squat, 15 reps
15 L Pull-ups
95/65 pound Split-jerk, 15 reps
15 Knees to elbows
95/65 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds


ADVANCED

Three rounds for time of:
75/55 pound Overhead squat, 15 reps
15 L Pull-ups
75/55 pound Split-jerk, 15 reps
15 Knees to elbows
75/55 pound Hang clean, 15 reps
15 Back extensions, with 15 pounds


INTERMEDIATE
Three rounds for time of:
55/45 pound Overhead squat, 15 reps
15 L Pull-ups
55/45 pound Split-jerk, 15 reps
15 Knees to elbows
55/45 pound Hang clean, 15 reps
15 Back extensions, with 10 pounds


BEGINNER
Three rounds for time of:
20-30 pound Overhead squat, 10 reps
10 Jumping or Beginner Pull-ups
20-30 pound Split-jerk, 10 reps
10 Knees to elbows
20-30 pound Hang clean, 10 reps
10 Back extensions

***Everyone: Do 3 rounds of Max L sits when finished.  Remember to stretch when you are done.