Wednesday 6/4/14

FITNESS:
A. Five sets of:
Front Squat or HBBS x 2-4 reps @ 20X1
Rest 20 seconds
Unbroken Chest-to-Bar Pull-Ups x 10-15 reps as quickly as possible
Rest 3-4 minutes
B. 15, 12 and 9 reps for time of:
Hang Cleans- beginners use DB, advanced 135/95lb barbell
Burpees

OPT BEING:
A. Push Press – build to a max
B. For time:
10,9,8,7,6,5,4,3,2,1 kipping HSPU – unbroken each set
– On HSPU, must be unbroken to move on – i.e. you must do an unbroken set of 10 before you can do the set of 9, etc.
+
15,12,9
KBS 2pd/1.5pd
Burpee
rest 4min
x2
– 97% effort on last part, do not hold back

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