12.3.15

Posted: March 12, 2015 in Uncategorized

warmup
high knees 
butt kickers
toe touches
heel grabs 
knee hugs to lunges 

barbell warm up
muscle clean x3
FS x3
Jerk x3
3 sets

strength
clean pull +power clean + jerk up to dm
10 min to establish 
power clean + jerk @ 75% of DM 5×1

conditioning 
8 min amrap 
10 wall balls 
5 handstand push ups 
1 power clean  around 75% of best clean 

1 min rest 

8 min amrap 
1 power clean 80/40
5 push press 
10 t2b 

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