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