Monday, May 27, 2013

Warm up should include:
15 min head to toe joint prep
 A1. pancake stretch x 10 reps x 3 sets
 A2. shoulder opener on stall bars or bridges x 5 reps x 3 sets 
 role x 2 gym lengths


A. 2 Sets for Time
10 Power Cleans 95/135 lbs
10 Ring Dips

Zero seconds rest

Run 800 meters @ 80% intensity

zero seconds rest

2 Sets for time
10 power cleans 95/135 lbs
10 ring dips