7 Nov 2013
Warm Up: 10-8-6 push ups, squats
3x10 trunk twists
2 sets:
Run 200m
15 OHS
Warmup/practice Pistols
Strength
Hang Power Clean
Build to a 3 rep max in 12 minutes
65,85,105,125(f),95,115,135(f)
Training
Row 1000 meters
40 Pistols (20 alt. each leg) (box step up)
20 Hang Power Cleans (115#)
Time: 13 minutes 5 seconds
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