Fitness
A1. front squat @ 20X0 X 10 X 3; rest 30 seconds
A2. one arm overhead press @ X110 X 6-8 each side X 3; rest 75 seconds
B. archer ring rows @ 1020 X 6-8 alternating X 3; rest 75 seconds
Performance
A. power clean @ 60% X 2 X 5 EMOM
B. barbell bent over row @ 1010 X 8-10 X 3; rest 75 seconds
C. row/run/crawl @ Z1 for 15 minutes
Tuesday, November 04, 2014
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