10/8/2015

A. Front Squat Cluster 5 x 1.1.1 rest 20 seconds, rest 3 minutes 85-90%
B. Clean Cluster (Off Blocks 3-4" below knees) 3 x 1.1.1.1 rest 20 seconds, rest 3 minutes (be aware of comfort versus past 2 weeks)
C. Glute Ham Raise - 3 x 8-10 reps @ 3011 tempo rest as needed
+
3 sets:
10 calories AB Bike
10 Burpees
25 KB Swings 53/35
10 Burpees
10 Calories AB Bike
rest 5 minutes
All at 110% effort
*record all 3 rounds*