11-27-12

Weightlifting

Power clean + power jerk – 75% x 3 sets, 80% x 2 sets

Power snatch + snatch – 70% (of snatch) x 1+1 x 2, 75% x 1+1 x 2, 80% x 1+1 x 1

Strength/Skill

15 mins to practice Pull-ups/Kipping/Butterfly/Muscle-ups

Conditioning

3 Rounds for time of:

Run 400 meters
5 Muscle ups
10 Overhead squats, 95/65