Wednesday 02/10/13

A) Strength 5-5-5-3-3-3 reps of Back squats

B) Every 30′ for 5 min perform 3 back squats 60/40 kg, bar remains in rack position whole time, as soon as the clock reaches 5 min drop bar then 2 rds of

20 lateral burpee over bar

10 clean and jerks 60/40 kg

score is total time including 5 min.

C) core 21-15-9 of

oblique v sits

hollow rocks

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