7-3-13

WEIGHTLIFTING

Front Squat – 65% x 2 x 5
Clean Pull – 85% (of clean) x 3 x 2, 90% x 3 x 2
Halting Clean Deadlift (mid-thigh) – 75% (of clean) x 3 x 3
Good Morning – 3 x 5

WARM-UP

3 Rounds, 10-15 reps of:
Run 200 meters
Overhead Squat
Superman with PVC
V-up with PVC
Sampson Stretch, 10-15 secs each leg

CONDITIONING

4 rounds for time:
Run 800 meters
10 Thrusters, 75/55
20 Box Jumps, 24/20
30 Double Unders

This guy just doesn’t stop…Awesome!