Tuesday 08.04.15

Warm-up: 1000m run

then.. Movement stretch/ band work/ skill review

Olympic Lifting Warm-up: 2 sets

(barbell only max load)

5 muscle cleans

5 front squats

5 push jerks

* Clock set for 20 minutes *

1 power clean + 1 squat clean: 5 sets @ 75% of your 1rm

1 push jerk + 1 split jerk (from rack): 5 sets 65% of your 1rm

* Once 20 minutes is up, you're done!

Metcon A: 5 minutes

10 Hang Power Snatch (75/55)

20 double unders

* Rest 2 minutes *

Metcon B: 5 minutes

10 bar touch burpees

7 toes 2 bar

Post: 3 sets

1 minute plank

50 russian twists

:30 second flutter kicks