18122012

Warm up.
Stretching.
CORE.

1. Back Squat  (box)
    wu 
    EMOM   90 x 2 in 12 min.
    Speed.
    90 kg - 55% of RM

2. EMOM Power Clean 60 x 5 in 12 min

3. 100 Pull up   (90% effort)   T -  4:00   ( 3:21 PR)

Stretching.