23102012

Warm up.
Stretching.
CORE.

1. 1 Squat Clean + 2 Front Squat   Ladder
    60/65/70/75/80/85/90/95/100/105 fail
    rest 60-90 sec

in 2 hours:

wu
100 DU - 1:00
EMOM (altern.)  in 10 min                
           8 Dips +16 kg
           8 strict pull up
  
5 Wall Climb
10 V-up
20 2x16 Front Lunges
3 sets  with 2 min rest
Stretching.