23 June 2013

1500m row

strength
squat snatch 2×4/2×3/3×1
power clean and jerk 3×4/ 2×3
back squat 5/3/2

Gymnastics Strength
4 x (5 chin-ups+5 pullups)
4x (10 HSPU +15s handstand hold)

METCON 3x
50 double unders
10 burpees
15 wall balls

24 June 2013

100m row

Olympic strength
back squat 4×3 @ 90%
front squat 3×5 @ 70%

Gymnastics Strength
4x (10 ring pushups+10 ring flys)
4x 3 strict pullups

METCON

30 KBS
10 burpees
20 power cleans
15 burpees
20 box jumps
15 burpees
30 KBS

GET STRONG GIRLS IN GREEN!

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