Hit all three of the following before sunday 7/21/13
A.) back or front squat 5×7 @75%
B.) push press 5×4 @ 100% of strict press “Core-tight, butt-tight!”
C.) Power clean: work up to a heavy 3, perform 3×3 at that weight. record weight used.
* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.
7/15/13
20 HSPU
30 Toes to bar / no-arm throw sit up
run 400m
50 shoulder to overheads 75/55
100 dubs /300 singles
