Tuesday 17Sept13
Fitness
A1. Push Press 3×5, rest 60 secs
A2. Bent Rows 3×10, rest 90 secs
B. 7 Rounds:
5 Power Cleans (135/95)
15 Burpees
25 DUs (50 singles)
Rest 1 min
400m
NFT: Hanging Knee Raises 3×8-15
Performance
A1. Push Press 2.2.2×3, rest 15 secs, rest 60 secs
A2. Bent Rows 3×8 @31×1, rest 90 secs
B. 5 Rounds:
10 Power Cleans (155/105
20 Push Ups
Rest 3 mins
Run 800m
NFT: TTB 4×10-15