physical. 01/21/13

Open gym, Saturday at 11am. Unless you've got nothing to do skill work on, you should be there...

3 Power clean, then 3/1000 count in standing rack position,
then 3 front squat= 1 rep

5 reps @ weight 1
3 reps @ weight 2
1 rep @ weight 3

Weight goes up as the reps go down.

Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

Superman hold