7.16.10

FIRDAY

"RUN FOR REPS"

2min AMRAP of:

Deadlift… 115/75 pounds

2min AMRAP of:

Hang Clean… 115/75 pounds

2min AMRAP of:

Push Press… 115/75 pounds

Rest 3min then:

One Mile Run for Time

*each rep of AMRAP= 2 seconds off mile run*

score= time of mile run minus total reps of all three AMRAP's

(eg. 6min mile time minus 150 reps total for all AMRAPs= score of 1 minute)

 
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Strength:  Front Squat (work up to 90% training max and complete max reps)