October Nine 2009

Warm up:
20-15-10-5
Box Jumps Push ups
Training:
(1) 5 Rounds
8x Front Squat @ 50% bodyweight
50 step ups, unweighted, to a 20" box
30 seconds rest
******* Rest 2.5 minutes ************
(2) 3 Rounds
8x Power Cleans @ 50% bodyweight
Run 400m
30 seconds rest