Lördag 9 februari 2013

On the minute for 9 min:

3 hang power cleans + 5 push-ups with clap

Min 1-3 @ 55% of 1RM (technique)
Min 4-6 @ 65% of 1RM (speed)
Min 7-9 @ 75% of 1RM (power)

3 rounds of:

5 GHD situps with medicine ball (6/4kg)
10 KB swings (24/16kg)
15 pullups
20 air squats