1-30-13

Weightlifting

Back Squat – 83% – 5 x 5
Block (or hang) Clean (knee) – 70% – 2 x 3, 75% x 3, 80% – 2 x 2
Clean Pull – 95% (of clean) – 4 x 3
SLDL – 65% (of back squat) x 5, 70% – 2 x 5

Strength/Skill

Muscle Up Practice, 15 mins

On the minute for 10 mins, 2 Muscle Ups

Conditioning

AMRAP in 15 mins

1 Chin up (C2B)
1 Push up (hand-release)
2 Chin up (C2B)
2 Push up (hand-release)
3 Chin up (C2B)
3 Push up (hand-release)
4…Continuing going up the ladder until time runs out