26jul12: thursday

OUTLAW-   REST DAY
Shoulder Saver:

Strength
a) 4x ME  Weighted ring dips (45#)
b) 4x 3      3 Stop Snatch (or clean) pull   HEAVY HEAVY HEAVY
 c)4x1       squat Snathc or squat clean
   

Conditioning

3rft
5 sq cleans (135)
50 du
5 sq cleans

rest 1 min
1 min Burpees
Rest 1 min

REPEAT for time and reps