20141001 – Luper

Mammal Training

4,3,2,1 Bottom Out Front Squats

Mako Peak Training

Warmup: 3×3 Snatch Balance (light weight)

A. 5 sets of following complex:
Snatch grip push press + OHS (3+1) .. OHS tempo is 5sec down, 5 sec pause

B.) 4×5 Hang Clean (vert. shin)  @ 73-75%

Conditioning:

2 Rounds

25/20/15/10/5
calories on AirDyne or Rower
rest time = work time
*rest 2 minutes once done with round*