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Tuesday 01Oct13

Fitness

A. Hang Clean 3×3

B. Power Clean 5×2, rest 90 secs

 

C. 5 Rounds:

5 Clean and Jerk (135/95)

400m Run

10 V Ups

 

D. Hip Extensions 3×10

 

Performance

A. High Hang Clean 3×3

B. Power Clean 5×2, rest 90 secs

 

C. For Time:

15-12-9-6-3 Clean and Jerk (145/105)

Row 250m

*15 Min Time Cap

 

D. 2 Min AB Mat Test

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