18 June 2014
Warm Up: 5-4-3-2-1 push ups, squats; 3x10 trunk
2 sets:
3 x Hang Power Clean (Hips)
3 x Front Squat
3 x Hang Power Clean (Knees)
3 x Front Squat
3 x Power Clean
3 x Front Squat
+
Kipping Toe to Bar progression
10 Wall Balls
Strength
Power Clean
Perform 1 rep every 2 minutes for 20 minutes
85,95,115,115,115,135,135,155,155,165,175(f)
Conditioning
AMRAP in 9 minutes:
3 Power Cleans (135#)
6 Toes to Bar
9 Wall Balls (20#)
Result = 4 rounds
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