Monday 7.8.13

bay state

Congrats to Heather Donnelly for coming in first in her weight class at the bay state games this past weekend

1. Front squat

3 sets of 5

last set should be your heaviest. 

5lb heavier than last time.

2. Clean

2-2-2-2@80%

drop the bar after each rep, re-set and pick it up immediately to do your second rep.

rest 2 min between sets.

3. AMRAP 10

run 100 meters

7 burpees

7 squat cleans@95/65

If you are not yet comfortable with the clean you may power clean and front squat.

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