Monday – January 16th, 2012

Workout of the Day
Strength of the Day	Rest
Level 1: 3 Rounds: Squat Clean 20′ Shuttle Sprints Deadlift Burpees Push Jerk	Level 2: 3 Rounds: Squat Clean, 75 pounds 20′ Shuttle Sprints Deadlift, 135 pounds Burpees Push Jerk, 75 pounds
Level 3: 3 Rounds: Squat Clean, 115 pounds 20′ Shuttle Sprints Deadlift, 185 pounds Burpees Push Jerk, 115 pounds Rest 1 minute	Level 4: “Santora” 3 Rounds: Squat Clean, 155 pounds (female rx 105#) 20′ Shuttle Sprints (20′ forward + 20′ backward) Deadlift, 245 pounds (female rx 165#) Burpees Push Jerk, 155 pounds (female rx 105#) Rest 1 minute Perform each exercise for 1 minute. Your score is cumulative reps.

Workout of the Day

Strength of the Day

Rest

Level 1:

3 Rounds:

Squat Clean
20′ Shuttle Sprints
Deadlift
Burpees
Push Jerk

Level 2:

3 Rounds:

Squat Clean, 75 pounds
20′ Shuttle Sprints
Deadlift, 135 pounds
Burpees
Push Jerk, 75 pounds

Level 3:

3 Rounds:

Squat Clean, 115 pounds
20′ Shuttle Sprints
Deadlift, 185 pounds
Burpees
Push Jerk, 115 pounds
Rest 1 minute

Level 4:

“Santora”

3 Rounds:

Squat Clean, 155 pounds (female rx 105#)
20′ Shuttle Sprints (20′ forward + 20′ backward)
Deadlift, 245 pounds (female rx 165#)
Burpees
Push Jerk, 155 pounds (female rx 105#)
Rest 1 minute

*Perform each exercise for 1 minute.
*Your score is cumulative reps.

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