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Thursday, January 13, 2011

Warm Up:
800 Meter run
3 Rounds
7 Hang Power cleans
7 Front squats
7 Push Press


STRENGTH:

  • Push Jerk 75% x 3 x 5
  • Bench 85% x 3 x 5
METCON:
5 Rounds
5 Dumbell Thrusters - 50#
7 Burpeez/hands still on the dumbells
9 C2B Pull Ups 
TIME: 10:51
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