3 sets of:
A1. Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single Arm Press x 8-10 reps each arm
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest
A.
Take 15 minutes and build to a heavy Clean and Jerk
A1. Romanian Deadlift x 6-8 reps @ 30X1
Rest 45 seconds
A2. Single Arm Press x 8-10 reps each arm
Rest 45 seconds
A3. Partnered Leg Tosses x 15-20 reps
Rest 45 seconds
B.
Complete as many Man-Makers as possible in 5 sets of:
60 seconds work
60 seconds rest
http://www.youtube.com/watch?v=gczI5sINn9U
CrossFit:
Take 15 minutes and build to a heavy Clean and Jerk
+
Grace
30 reps for time clean and jerk 135/95#.
+
row or Airdyne cool down.
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