October 10, 2009

Workout: MVO2 Protocol
Prep work: 5 min Row, Foam Roll, Ankle mobility
Snatch MVO2 
36 sec on: 36 sec off
24 kg
24 sets
16 rep cadence
384 reps
20,352 lbs
Then:
Double Front Sq 24 kg 3 sets of 5
Renegade Rows 24 kg 3 sets of 5
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