11-28-12

Weightlifting

Clean & Jerk – 5 x 2(~75-85%)
Clean pull – 4 x 3
Front squat – 4 x 2

Aim to beat the weights you used last week for these exercises.

Strength/Skill

15 mins to establish a 3 RM of Clean & Jerk (touch & go)

Conditioning

2 min ME KB Swings 53/35

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 Toes-to-bar

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45/35
10 Pullups

-rest 1 minute

2 min ME KB Swings 53/35