3-20-13

Weightlifting

Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2

Strength/Skill

Tabata, Hollow Rocks
Tabata, Back extensons (Superman)

Conditioning

For total working time:
Run 800 meters
Rest 3 mins
Row 1000 meters
Rest 3 mins
Run 400 meters
Rest 2 mins
Row 500 meters