"Simple and Effective"
Part A: MU progression week 3
5 MU evry 45 seconds 5 rounds
Part B: 3 rounds of 400 m run
25 WB 20#/14#
rest 5 minutes
1000m row
30 C2B
Masters: 16/12 WB and 30 pull ups
Oly program -
| Exercise | |
| A | hang snatch + 2 OHS |
| B | 1 hang clean + 1 jerk |
| C | clean pulls 4 X 3 at 100% of 1 RM cleans - lifting straps recommended |
| D | front squats 3X 4 at 82.5% of 1 RM fr squat |