6 24

 Tues  6 24                                       2014 

Warmup:

3 rnds
22 backwards jumprope
10 pushups
15 squats
10 passthru
10 one-leg jumprope

Strength:

any strength movement:
3x5 or 3x20 

Workout: 

 5 rounds:

400m run

12 push press, 95

12 power clean, 95

reps	Movement        weight	1	...	5	total splits ↓
400m run
12 push press, 95
12 power clean
	round splits →

time / score	recovery	Kcal
workload (foot-pounds)	power (fp/min)	pwr ratio (watts/bw)

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