07/10/10-Saturday

part 1

Back Squat @ 30X0; 1,1,1,1,1; rest 6 min
rest 20 min

part 2

5 sets:
Run 400 m @ 90%
15 unbroken OHS - 95#/65#
rest 3 min
(keep all sets even in speed and effort)

rest 2 hours

part 3
for time:
5 clean and jerk - 185#/135#
10 chin ups
10 clean and jerk - 135#/95#
20 chin ups
15 clean and jerk - 95#/65#
30 chin ups