04/23/13

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Strength:

1) EMOM for 7 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70%

2) 5X3 Tempo HBBS @ 75% – rest exactly 60 sec.

*Notes: HBBS – Quick descent, 5 counts (seconds) in the rock bottom, bounce and quick back up.

Conditioning:

4 rounds for total time of:

12 HSPU
Run 400m

Rest 1:1

*Notes: Strict 20 min time cap.