Monday, 2/28/11

Warm-Up

Darkwing, Bizkit and Hump

Sled Drag 50m x 6
Squat Clean: 5 x 2 or 3 increasing weight

Dynamic Warm-Up/Burg WU

Strength:
ME Front Squat: Go for a new 1, 3 or 5 RM!
--Then do 2-3 heavy triples of either front squat, back squat or cleans
DL with bar raised 2-6": heavy set of 5

MetCon:
3 RFT of:
Row 500m
20 DB Hang Power Cleans 45#

Endurance:
Run or Row: 2 x 800m, 3 x 400m, 4 x 200m, rest as needed