Friday 11Oct13

Fitness

A. Front Squat 1×5 60 1×5 70 1×5 75 1×5 80

B. Clean Complex: Power Clean x1 + Hang Power Clean x1

-work up to heavy complex in 10 minutes

C. 10 Minute AMRAP:

Row 250m

5 Power Cleans

20 Ab Mats

Performance

A. Front Squat 1×5 60 1×5 70 1×5 75 1×5 80

B. Clean Complex: Clean x1 + Power Clean x1 + Hang Power Clean x1 + Hang Clean x1

-Get heavy in 10 minutes

C. 7 Minute AMRAP:

3 Power Cleans (165/115)

21 DUs

7 Pull Ups