Wednesday, September 10, 2014

A. Front Squats
Either 8-10 reps (4 sessions) or 6-8 reps (4 sessions). Rest 2 minutes.
@ 30x2
Beginners: 32x2

B. 2 hang power cleans plus 1 clean x 5 sets
Zero seconds rest
50 double unders
Rest 3 minutes
5 sets

Advanced: all working sets at 85 % of your 1 RM or 3 RM.