December 11, 2011

Sun 12.11.2011
Function
5 sets AFAP:
15 tough russian KBS
15 box jumps – tough height – jump up, step down FAST
Run 400 m (think of increasing speed every 100 m till last 100 m is top end)
Rest 6 min b/t sets
Being
A. Clean and Jerk – buidl to a max
B. Snatch – build to a max
C. Row Sprints – 300 m @ max effort; rest 5 min x 5

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