Tuesday 26/11/13

A) Every 30′ for 6 min 1 power clean 1 push jerk 75% of 1 rm

B) Amrap 6 min accending ladder by 2 reps of

S2OH 70/45kg

ball slams 20/13 kg

2-4-6-8 etc

C) Amrap 6 min decending ladder

15-12-9-6-3 reps of

pull ups

hollow rocks

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