Friday. 12.11.15

MOB: Full body
WU: 6 BB front Squats. 200m run.
R: Power Clean

S: Power Clean. 15:00 to a heavy single.
C: AMRAP in 12:00 of:
5 Power Cleans at 70% of today’s 1RM
6 Front Squats
200m run

LI: Weight of choice.

PWMOB: Pigeon Pose. Couch Stretch. Stretch hamstrings.

S: 5 rounds of: 12 sledgehammer strikes per arm + 12 pushups. Rest 2:00.
C: AMRAP in 12:00 of:
10 sledgehammer strikes per arm
10 goblet squats
200m run

Advanced: Same
Endurance: None
The Mar:
3 rounds of:
10 KB swings
10 sit to stands
Fully recover

S: Deadlift. 5×5.
C: AMRAP in 12:00 of:
10 BB front squats
200m run/walk

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