FRIDAY-20JUL2012

21-15-9
Powercleans 105/75#
Pull-ups
After reach round run 200m with 45/25# plate


INTERMEDIATE
21-15-9

Powercleans 95/65#

Pull-ups

After reach round run 200m with 35/15# plate

BEGINNER
21-15-9

Hang cleans-choose weight

Pull-ups-jumping

After reach round run 200m with 15/5# plate