25 June 2009
Warm Up: 3x10 arm/neck/trunk rotations; 3 x 5 Push Ups/Squats
Squat/Press: 45x5, 65x3, 85x2
SWOD
Squat 5 x 5 - 135,150,160,170,180
Press 5 x 5 - 95,105,115,120,125 (2-3)
MetCon
Perform 2 Power Cleans on the minute for 15 minutes (115#)
SWOD Time: 29 minutes
MetCon Time: 15 minutes
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