Tuesday 17Dec13
Fitness
A. Back Squat 3×3 @80%
B. DB SP 3×6-8, alternating, 2 min rest
C. 5 Rounds, new round every 4th minute:
350m Row
10 burpees over erg
Performance
A. Back Squat 3×3 @80%
B. Build to tough 3 rep Push Press in 10 minutes
C. 5 Rounds: 3 Mins ON-1 Min Rest (80-85% effort)
10 Push Ups
5 Hang Power Cleans (155/105)
30 DUs