Wednesday - 1.30.13

Session 8

Buy In
5 Minutes - Every 30 seconds
Alternate movements*

• 5 Knees to Elbows
• 5 Walking Lunges (45 / 25)

*this means you have 30 seconds to do 5 KTE.  Rest for the remaining time.  Then in the next 30 seconds - you complete 5 walking lunges.  Rest the remaining time

Olympic Lifts
6 Rounds

• 6 Power Clean + OH Press (115 / 75)
• 50 box step ups* (20" / 16")
• rest 30 seconds

* DO NOT go higher than 20".  I prefer you stack 45lb plates up to ~16".  Should take you 2 minutes to get 50 step ups

Finisher
3 Rounds - no time limit
8 weighted sit ups (45 / 25)
30 second side plank (L / R)
15 back extensions