150713 – Monday

Prep:

With an Empty Barbell:

Hang Clean Pull x3

Hang Power Clean x3

Hang squat clean x3

Front squat x3

Push Press x3

Push Jerk x3

Full Clean (no Squat) and Push Jerk x3


Strength

Power Clean

10x Bar

5×45-50%

3×60-65%

2×75%

1@80%

10 Minute Time Limit

Every two minutes for 8 Minutes

2@85%


Conditioning:

25 Wall-Balls (20/14)

then

Push Jerks 1,2,3,4,5,4,3,2,1

Box Jumps (24/20)  2,4,6,8,10,8,6,4,2

then

50 Wall-Balls

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