11-21-12

Weightlifting

Clean & Jerk – 5 x 3 (~70-80%)
Clean pull – 4 x 4
Front squat – 4 x 2

Feel out weights for each exercise that are challenging but not max efforts.

Strength/Skill

15 mins to establish a Squat Clean Max
or…
15 mins of Squat Clean Practice

Conditioning

3 rounds

AMRAP in 4 mins of:

5 Deadlifts, 225/145

7 Pull ups

9 Air Squats

Rest 2 mins