01/07/2013

I. 3 x
2:00 min Row
20 squats
10 PVC Rollouts
10 Push ups


II. Push Jerk
7 x 1 (115#)


III. Skill - Muscle up


Then stayed another hour for O-lifting


I. 10 minute warm up


II. Kang Squat (65#) Good Morning to Squat to Good Morning
Loved this movement!


III. Squat Clean


IV. 5 x Power Clean - Squat Clean - Split Jerk (85#)