Saturday, 122014

1-2 sessions

A. Front SqT- heavy 10 rep, think 90% for your # here. . . no need to hit a max 10 rep today , we will build on this. Heavy 10 rep and move on. No more than 12-14 min to attempt this 

B.  @110%

20 t2b

15 Burpee touch 

10 cal Bike 

rest 4 min x 3

C.  10 min split Jerk Technique; no higher than 60% here - rack or floor is fine 

D. Teams of 2 - same Gender 

50 Hang Power Cleans (225/133-153)

75 box jumps (30/24)

100 Cal Row

200 double Unders 

400m sled  (HEAVY) *running fwd with slay sleds

E. Superset BB work 

A. Tricep Ext

B. Bicep Pull

C. Rear Delt Work 

E. Core Hold