7 sets x 5 Power Cleans and Jerks (every 1:45) * Weight should be 50% of 1RM + 5-10lbs from previous week * All reps should be completed as singles. Aim to complete 1 rep every 3-5 seconds.
Alfalfa and Darla
Freedom (RX'd)
50 Abmat Sit ups 10x50ft Shuttle Runs 50 GHDs (Or V-Ups) 10x50ft Shuttle Run 50 Abmat Sit Ups 10x50ft Shuttle Run (Each shuttle run rep is 25 feet down + 25 feet back)
