Wednesday 11-21-12

Buy-in: 3 rounds of 20 GHD Sit-ups, 10 Weighted back extension(45/25)

Rest a couple minutes, then:

6 Rounds of the following with a 1 minute rest between rounds:
Barbell Complex***
200M Sprint

***complex consists of – 3 deadlifts, 3 hang power cleans, 3 front squats, 3 push press. I am not posting a weight. Go as heavy or as light as you want, just execute the movements with perfection!

9:36 not counting buy in or rest periods

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This entry was posted in CLEAN, DEADLIFT, Front squat, GHD, JERK, RUN. Bookmark the permalink.

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