7/23

7.22.2013

7/23

 

Fitness

 

A) 12 min–build to a heavy 3-rep hang power clean

 

7 min AMRAP of:

-3 deadlift

-3 weighted leg raises

-6 deadlift

-6 weighted leg raises

-9 deadlift

-9 weighted leg raises

*keep climbing the ladder in this fashion until time runs out!

 

Then:  75 second max-effort row

 

Performance

 

A) 15 min–TnG power clean

*build to a heavy 3-rep

 

7 min AMRAP of:

-3 clean and jerks 135/95

-3 T2B

-6 C&J

-6 T2B

-9 C&J

-9T2B

*etc…

 

Then:  75 second max-effort row