
1. 1 db snatch 10-8-6 each hand
2a. 2 db bench press 3-4x10-12
2b. pull ups 3-4 x submax
3a. deathmarch 3 x 20 steps
3b. ghb situps 3x20
4. C2 rower x1000 meters AHAP
*AHAP = as hard as possible
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November 2011
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