Tuesday 21/01/14

A) 12 min to est a 1 rm clean & jerk

rest 2 min then

B) EMOTM for 8 min

1 clean

1 power clean

1 power jerk

@75 % of A

C) Emotm for 12 min

4 burpee

8 KB sdhp 32/24kg

12 ab mat sit ups

If fail to get the required done in the minute 6 hr push ups then rest out till the top of the next min

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