Thursday June 21st, 2012

For those competing on Saturday: 

A. Squat Clean, build to 85% RM for a single

B. Bench Press @ 20X1, 3 reps @ 50% RM x 7 sets, 45 sec

C. DL @ 11X1, 2 reps x @ 50% RM x 7 sets, 45 sec

D. Burpees, 15 reps as fast as possible x 3 sets, 1 min b.t sets

for those not competing:

Fast warm-up and then: 

3 rounds of 

5 minute AMRAP

7 wall balls

7 push-ups

rest 2 minutes

5 minute AMRAP

7 push press 95/65

7 burpees

rest 4 minutes