9/18/12 Tuesday

Warm up!

Main Set:
L3: Every minute on the minute, until failure, complete the following with 65% of your BW or 1RM (whichever is heavier)
- 5 Hang power cleans
- 5 Burpees

L2 & L1: same movements as above with 40-50% of your BW

Recover 5min
all levels choose one of the following and complete at max effort:

Row: 3 x 500m w/1:1 work to recovery
Run: 3 x 400m w/1:1 work to recovery
Ride: 3 x 2min w/1:1 work to recovery

Train Hard!

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