“Sacrifice” by Darren Doane – video … [wmv] [mov]

for loads:
power clean/push jerk – 1.1 x 9; 240 sec b/t sets

post BWT and highest load to comments

post fuelling:
everyone – 40g prot/10g carb; then a PFC meal 60-90 min later

next 3 will have doubles on the 1st and 3rd workout days, prepare to continue to work hard