Thursday May 24,2012

* 10 sets
400m row on the 2mins at 140/500

*about 20sets on 90 sec
2 full range hspu on parallettes

*800m run
42 swings
24 pull ups

*400m run
21 swings
12 pull ups

*200m run
12 swings
6 pull ups

* overhead squats in 10's
20,30,40,50,60kg

* 3 on min for 20min
Squat clean start 65 end at 85kg

* 3 on min for 20min
Power clean power jerk
Start 60 end 80kg

*2min accumulated L sit