December 14, 2011
**Don’t forget to vote for your favorite FOCFitter for End of the Year Awards!! Friday is the last day to nominate!!!**
Max effort pull-ups
2,500 m row – Row 1:30 sec., rest for :30 sec
Cleans: Pull bar up to 1″ above knees. Pause for 2 seconds. Lower weight to floor. Repeat for 2nd rep. On third rep, pause, then execute a full squat clean. Focusing on using good technique.
Work up heaviness to 5 sets