23/7/12

Am Baseline: ROM Drills. Run 400m, 15x sandbag cleans left side, run 400m, 15x sandbag cleans right side. Work Capacity: Complete the following for time… • 100x Burpee pull ups Durability: 1x800m sprint (There is only 1 of these, so make sure it is an all out effort). 50x GHD sit ups, 30x Good mornings (light Pm Power clean and jerk 1rm 20mins Elisabeth power   21-15-9 power cleans/ring dips 95/135