9.22.14

WEEK 5 

AM
20 sets
30 sec run @ 90%
30 sec run @ 50%

PM

A. 5 sets; 2 Front Squat/ 3 Back Squat AHAP (rest 3 min)   
B. 4x 2 Clean Grip DL w/3 sec pause just above knee cap + 2 clean pull + 1 clean AHAP (rest 2 min)  
+
22 minute EMOM alternating
2 Squat clean + one jerk EMOM @ 80%
4-6 STRICT HSPU

**HSPU if you have them but not 4-6 pick a number and do that. If have those easy make it at a deficit...same scales as last week