18/07/09

Strength

Jerk  (from rack)
-20 to min's to find a 1 rep max
Working up to 1 RM
5 reps @ 30-50%
5 reps @50-60%
3 reps @ 60-70%
1-2 reps @ 75-87%
1 rep @ 90-93%
1 rep @ 95-100% + (PR)
1 rep @ 101-105% (PR)

WOD

3- Rounds
5- Bar-Muscle-ups
10- Thrusters #65 #95
15- Burpees-Over-Bar