Friday 07June13

Some HUGE PRs on Front Squats yesterday!  Great Job Guys!  Your efforts are paying off!

Fitness

A.  Power Clean +  Push Press 3 x 5, Rest 90 secs

B. 3 Rounds:

20 DUs (60 singles)

10 Power Cleans (135/95)

20 Burpees

10 Ring Rows

C.  3 x 15 Par. GHD Sit Ups

Performance

A. Power Clean and Jerk — 7 Minutes to build to heavy single

B. 3 Rounds:

“Helen/Grace”

Run 400m

21 KB Swings (24/16)

12 Pull Ups

10 Clean and Jerks (135/95)