Thursday, 4 September 2014



Time to work speed under the bar gang

- Oly 
Clean complex 
High hang, hang, full clean 
Work to a heavy single 

then 10 min EMOM 

1 x complex @75-85% form focused

Endurance - 

Run or Row - 3 x (90s, 60s, 30s) rest 30 sec after each interval 

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