Tuesday 14/01/14

A) Every 30′ for 4 min 1 clean & split jerk @ 75% 1 rm when the clock hits 4 min 2 min amrap of clean & power jerk same weight

B) 5 rds for a time

3 squat cleans 70/50 kg

6 dead lifts 70/50 kg

9 plate burpee’s 20/10 kg

12 push ups

run 150 m

C) 100 plate twists 30 oh sit ups 20/10 kg

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