10/29/2009

WU:
16kg kb swing
air squats
rest
6-7 rounds of ea. ~20-30 sec of each

Front Squat:
5x65% 145#
5x70% 160#
5x75% 170#
5x70% 160#

Hang Clean:
3x65% 135#
3x70% 145#
3x70% 145#
3x75% 160#
3x75% 160#
3x70% 145#

Press:
6x65% 100#
6x70% 110#
6x75% 115#
6x70% 110#

Metcon:
W/ Partner & (2) 16kg KBs
10 cleans while partner holds position on floor on back w/ arms raised over head & feet up
switch places
10 push jerks while partner holds """"""
switch
partner farmers walk ~10 yards, I walk it back
3 rounds of all of above
8:38