July 16 2013

Fitness
4 sets of 5-8 reps
Back Squats

5 rounds
100 skip rope revolutions
5 burpees
10 air squats

Performance and Sport
Snatch 1-1-1-1-1 85%
Back Squats 2-2-2 80%

2000 m Row
every 250 m
5 pull ups
10 push ups
15 air squats