WEDNESDAY 2-28-18

Warm up
1 X
1 min AD
10 Wallballs
5 Burpees
200 m run
10 Wallballs
5 Burpees

EMPTY BARBELL WARM UP
3Positions 5 sec pause + 1 High Pull
1 Hang Power clean + 1 Hang squat clean + 1 Push Jerk

 

STRENGTH
Power Clean and Jerk
5 x 2 Reps @ (75-85% of your 1RM power clean for all the sets)

AMRAP 20 minutes
200m Run
3 Hang Squat Cleans
*Increase the weight 20/10# every 3 rounds you complete!

work up from there changing weights after every 3 rounds.

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