7 sets of 3 reps, work up each set.
Every 30 seconds for 10 minutes perform 2 front squats @ 65% of max squat clean. Keep your core tight!
300 flutter kicks
Row or Run, 3 rounds of...
30:30 (work:rest) x 6
Rest 4 minutes
**Compare total meters to MONDAY 20140317**
*Competitor: As prescribed
*Established: As prescribed
*Recruit: Instead of every 30 seconds do every minute on the minute. 2 rounds on conditioning.