7.30.14

A. 5x1.1.1 Front Squat (rest 3 min after each set

B. 4 sets; rest 3 min
1 Power clean, 2 hang squat cleans, 2 S2OH (bar doesn't drop)     

+

8 min AMRAP @ high aerobic effort
10 Sit-ups
25 DU's
200m run

-rest 3 min-

8 min AMRAP @ high aerobic effort
10 DL @ 135/95
10 burpee over bar
10 T2B


-rest 3 min-

8 Min AMRAP @ High Aerobic effort
10 Box jumps w/ step down @ 24/20
15 KBS @ 53/35
200m run