Day

April 28, 2014
METCON 21-15-9 Hang Squat Clean (95/65#) Row for calories Rest 5 min 21-15-9 Burpees Box Jumps (24/20″)
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STRENGTH 7 sets of Barbell Complex: 2 Back Squat, 3 sec hold in bottom 1 Snatch grip Push Press, 5 sec hold OH 1 Overhead Squat Rest :60-:90 sec between sets   METCON 21-15-9 Hang Squat Clean (135/95#) Handstand Push-ups
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