Thursday 07/11/13

A) 15 min to est a 1 rm in a 3 position clean and 1 jerk ( floor, hang and hi hang)

B) 3 rds for a time

10 hang power cleans 70/45 kg

20 slam balls 20/13 kg

run 400 m

C) 100 plate twists 15/10 kg

30 oh sit ups

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