Saturday, 24 January 2015

WARM UP (12 minutes)
3 slow rounds:
50 Double Unders
20 Thrusters, 45/35#

WEIGHTLIFTING
20 minutes to work up to a Split Jerk Heavy Single (heaviest possible without any misses).

CONDITIONING
For time:
400m Run
15 Clean & Jerks, 155/105#
400m Run
30 Toes-to-Bar
400m Run
45 Wall Balls, 20/14#
400m Run
45 Kettlebell Swings, 24/16kg
400m Run
30 Ring Dips
400m Run
15 Front Rack Lunges, 155/105#
400m Run