thur 7 july 2011

hang squat clean- 1@75%/1@80%/1@90%/1@85%/1@92%

rest 4 min bt sets

+

5 sets @ 90% aerobic effort;

30s back extension

30s wallball

30s toe 2 bar

30s KBS 1.5/1pd

4 min row E pace

+ 

3x10 GH raises;rest 90s