12302013

12302013

PROGRAM A)

1)Back Squat + Pause Squat (3 Sec in Bottom)  2(1+1)x5

2)4 RFTWT:
800m Run
6 DL @ 60-70% 1RM
8 Pull-ups
8 Ring dips

PROGRAM B)

Strength:

1) Back squat 1x8@ 65%, 1x8@ 70%, 1x6@ 80%, 1x6@ 85%

2) Front squat 1x5@ 70%, 1x5@ 75%, 1x5@ 80%, 1x5@ 85%

Cond:

100 DU for time then immediately start 7:00 min AMRAP of

10 PWR cleans @135/95

10 target burpees 6” target

then without rest complete 100 DU

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