Monday, Oct 4, 2010

A. Clean - 65% x 1 x 5 sets; 70% x 1 x 5 sets; 75% x 1 x 5 sets. 1 minute rest between sets. If you succeed with all the sets, go as heavy as possible off the clock. This means you will be doing 15 reps in 15 minutes.

B. Box Jumps 20" 24 " 30 sec on 30 sec rest
Pull-ups 30 sec on rest 30 sec
5 Rounds
C. 5 minutes of active rest- run 800 meter or less at 65% intensity
Go through B again.