07.22.13

Fitness
A. In 12:00, work up to a moderately heavy power clean and jerk.
B. In 6 sets, work to a moderately heavy 5 rep front squat.
C. barbell bent-over rows X 5 X 3; rest to change weight

Performance
A. clean pull @ 110% of clean X 2 X 6; rest 2:00
B. In 10 minutes, work up to a moderately heavy 5 rep front squat.
C. In 6 sets, work up to a moderately heavy 3 rep push-press.