Thursday January 12, 2012

AM

AM
Run 30 sec @ 90%
Run 30 sec @ 50%
x 12
+
Run 10 min @ 80% effort - good pace, technique

Noon

A. Clean and Jerk - 3,3,3; rest 5 min
B. Front Squat - 3 x 3  @80%; rest 2 min

PM

As many rounds in 20 min:
20 thrusters - 135#
20 burpees
20 chin ups