Friday 20/12/13

A) 5 sets of 3 position clean + 1 jerk @ 70 – 80% 1 rm. floor , hang , hi hang

B) Emotm for 10 min

odds 3 to 6 HSPU

evens 8 to 10 ring dips

C) 10 min amrap

10 pull ups

15 hang power cleans 50/30 kg

20 oblique v sit ups

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