Tuesday 17Sept13

Fitness

A1. Push Press 3×5, rest 60 secs

A2. Bent Rows 3×10, rest 90 secs

B. 7 Rounds:

5 Power Cleans (135/95)

15 Burpees

25 DUs (50 singles)

Rest 1 min

400m

NFT: Hanging Knee Raises 3×8-15

Performance

A1. Push Press 2.2.2×3, rest 15 secs, rest 60 secs

A2. Bent Rows 3×8 @31×1, rest 90 secs

B. 5 Rounds:

10 Power Cleans (155/105

20 Push Ups

Rest 3 mins

Run 800m

NFT: TTB 4×10-15