6/4/14 Wednesday

Performance

A. After a thorough barbell warm-up take 10 minutes to establish a 1 rep max power clean

+

Every :30sec for 5min complete:

1 Power clean @ 75%-80% of above

+

For time:

buy in: 400m run

Then 3 rounds of:

20 KBS (53/35)

15 box jumps (24/20)

10 toes to bar

Cash out: 400m run

 

Competition

Wod will be posted at gym