Tuesday 27/08/13

A) deload strength 5-5-5 reps front squats @ 50-60-70% of 1 rm
B) for total time with continuous running
Clock 3 rds of
5 power cleans 60/40 kg
5 pull ups strict
Then no rest 3 rds of
10 hang squat cleans 50/35 kg
10 pull ups kipping
Then no rest 3 rds of
15 front squats 40/30 kg
15 burpees ( 15 min cap)
One bar per athlete must change yourself

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