wed 13 july 2011

A. Over head squat- 3x3 @ 42X0 tempo; 80% effort; rest 3 min bt sets
B. Power clean cluster-3 sets of 5/2 @ 75%
(this is 3 sets of 10 repetitions with two reps performed every 15s; rest 3 min bt sets)

+

for time:
15 unbroken thrusters 75lbs
250m row
15 unbroken thruster
250m row
15 unbroken thrusters