11 July 2014



Warm-up:  Row 1000 Meters, 30 Burpees, 20 Push-ups

Strength: 8 Minute Strength

Perform 150 Double Unders (Double for Singles)

Then, Establish a Max with the following complex without letting go of the bar (Within that 8 Minutes)

3 Deadlifts

3 Hang Cleans

3 Shoulder to Overhead


15-12-9-6-3 (135/95)

Power Cleans

Burpees over Bar


Cool Down:  10 Sprints across Parking Lot, Walk for Rest

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