12-19-12

Weightlifting

Back Squat – 75% – 5 x 5
Block (or hang) Clean (mid-thigh) – 65% – 5 x 3
Halting Clean Deadlift – 80% (of clean) – 3 x 3
SLDL – 60% (of back squat) – 3 x 5

Strength/Skill

Power Clean + Hang Squat Clean + Front Squat, 1-1-1-1-1-1-1

Conditioning

Complete as many reps as possible in 15 mins of:

150 Wall Balls
100 Push-ups
50 Medicine Ball Sit-up

Note: partition as needed.  RX is in order.