Friday 29/11/13 – Competition

Workout of the Day
Five sets of:
Front Squat x 1 rep
* Loading – 70%, 80%, 85%, 90%, 95%
Rest as needed between sets

Take 15-20 minutes to build to a heavy Clean & Jerk
(let feel dictate how heavy you go today – doesn’t need to be a PR, but if it feels good, let it happen)

Three rounds for time of:
Row 500 Meters
80/52 kg Clean & Jerk x 10 reps
Chest-to-Bar Pull-Ups x 20 reps


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