Friday 15/11/13

A) Strength 5-5-5-3-3-3 reps of push jerk

B) 5 rds for a time

1 squat clean @ 75-85% 1 Rm

1 front squat same wgt

4 strict pull ups

6 HSPU

C) every 90 sec for 6 min

50 m ME band sprint

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