5-18-13

WEIGHTLIFTING (7 am)

Your choice of warm-up series x 4 sets
Snatch – after 60%, take singles up in 3-5% increments until you reach the heaviest good lift for the day
Clean & jerk – same as snatch
Pause back squat (3 sec pause) – 3 x 3

WOD (8 am)

AMRAP in 15 mins of:
Sprint (100 m)
10 Wall ball, 20/14
10 Box Jump, 30/24
10 Hand-release push up