Tuesday 4/9/13

FITNESS
A. Front squat 6, 6, 4, 4, 2, 2; rest 2 min
+
21-15-9
Burpees
CTB chin ups

PERFORMANCE
A. Front Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Sets 4-6 – 3 reps @ 85%
Rest 2 minutes between sets.
B. Five sets for max load of the following barbell complex:
*Hang Clean x 3 reps
*Front Squat x 3 reps
*Jerk x 3 reps
Rest 3-4 minutes
List loads used for each of the five sets. Barbell can’t touch the floor once you start.
C. Run for 15-20 minutes
speed based on feel, if you feel good, push the pedal, otherwise just enjoy some fresh air.

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