Wednesday 07Aug13

Fitness

A. Floor Press 5-4-3-2-1, Rest 2 mins

B. 4 Rounds

7 Power Cleans

14 Bar Facing Burpees

C. Accumulate as much time as possible in a plank position for 3 minutes

D. L-Sit Work

Performance

A. Floor Press 1.1.1.1×4, rest 10, rest 90 secs

B. 10-9-8-7-6-5-4-3-2-1

Hang Power Clean (135/95)

Box Jump (30/24)

C. Accumulate as much time in a L-Sit in 3 mins

D. GHD Sit Ups 5×5, rest 30 secs (make these fast–skill transfer to MUs)