Tuesday 30/07/13

A) Strength 4-4-3-3-2-2-1-1 reps of split jerk

B)  3 x 5 min amraps of

2 muscle ups ( sub 4 mu progresions or 6 c2b pullups) 

4 hspu

6 burpees

8 bx jps 24/20″ 

3 min active recovery between amraps of 1 sprint 200 m

score  = total rds  & all 3 sprint time added together

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