sunday and monday workout

June 12th 2011 and june 13th 2011

* June 12th 2011 Sunday*
3.2 miles Time trial tempo At 90 percent

Under 18 minutes

* June 13th 2011 monday*
A. Back squat At 5 sets of 3
225 pounds- 245 pounds- 265 pounds- 275 pounds- 290 pounds

B. Amrap 12 of:
5 Power Snatch @ 115 lbs
7 Ring Dips
Run 200 M

Total rounds: Between 9 and 10 rounds