17/10/06

Strength

Back-Squat- 4 x 3 @ 70-75% 
w / 3 sec. pause in Bottom.

Core

Tabata
Hollow-Rocks
Push-ups

WOD

12 min Ladder AMRAP
4- Deadlifts #95 #135
3- Hang-Power-Cleans
2- Front-Squat
1- Jerk

* Add 1 rep to each movement after
completion of a full round. 
continue pattern until time expires. 
* 5 Burpee penalty every time the bar is dropped
prior to completion of a round.