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Friday 7/19/13

Strength:

  •  Power Clean 4 x 2 Starting at 70% and working up to 2 RM POWER CLEAN
    • Squat Clean 4 x 2 starting where you left off on the Power Cleans

MetCon: "Unbroken"

  •  For Time
  • Wall Balls 30/20, 20/14) x 50
    • 5 Hand Release Push-ups every time you have to break
  • KB Snatches (32/20, 24/16) x 40
    • If you do more than 1 hand switch, stop, or set the bell down, do 25 DU's
  • DL (245/165, 205/145)  x 30
    • 5 Pull-ups every time you break
  • Single Arm KB Overhead Split squats x 20/20- Use same bell as the snatches.  Bell must be locked out overhead with one arm and knee must touch the ground on the split squat.
    • If you break for more than 3 seconds or do more than one leg switch,  do 5 Burpees

Auxiliary:

  •  Skill work for 15 minutes.

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