Wednesday 24July13

Fitness:

A1. Back Squat 5 x 3, rest 60 secs

A2. Russian KB Swings (heavier) 3 x 15, rest 90 secs

Every 3 Mins for 6 Rounds:

1 Power Clean (135/95)

2 Hang Clean

3 Push Jerk

20 Ab Mats

20 DUs/40 Singles

Performance:

A1. Back Squat 2-3 x 5, rest 60 secs

A2. KB Swings 12-15 (32/24), rest 90 secs

Every 90 seconds x 12 Rounds:

1 Squat Clean (155/105)

1 Hang Squat Clean

1 Hang Power Clean

1 Push Jerk

1 Split Jerk