Wednesday 3.5.14

Essentials:
A. Dead Lift ; x8-10 OT 3min for 9min; tempo 31×1
B. Hang Power clean; x5-7 OT 2min ;Bar; 10min
+
4 Rounds Each for time:
10 Burpees
rest 2 min

Fitness:
A. Dead Lift ; x5 OT 3min for 9min; tempo 31×1
B. Power clean; x1 OT 2min ; 65%; 10min
+
4 Rounds Each For Time:
15 Burpees
rest 2 min

Performance:
A. Dead Lift ; x5 OT 3min for 9min; tempo 31×1
B. Power clean; x1 OT 2min ; 85%; 10min
+
Row sprint 15 seconds @95%
rest 2 min
x4
+
Competitor Session 2:
A.Single Leg Opposite arm DB RDL; 10-12 each leg x3; Rest 30sec between sides/Rest 1min