Workout of the Day 9/24/2013

Weightlifting

Clean and Jerk to Heavy Double

Conditioning

Five rounds of:
100 meter Sprint
Clean & jerk, 1 rep 75% of 1RM
Max reps Muscle-up

Extra Work

Accumulate 15-30 Negative pull ups

Row 1k, rest 2min

row 500, rest 1min

Row 250 (all should be high effort)

Post your loads and times to comments.

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