1. 2kb snatch 5x8
2. front squat 5x3
3a. handstand push up 4x submax
3b. pull ups 4 x submax
4. sprint 10x40 meters
2. front squat 5x3
3a. handstand push up 4x submax
3b. pull ups 4 x submax
4. sprint 10x40 meters
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November 2011
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