Workout of the Day 9/16/2013

Strength

Front Squat to heavy single

Conditioning

4 rounds for time of:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

Extra Work

Every 2min sprint 200m x4

Weighted plank accumulate 3 min

Post your loads and times to comments.

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