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07.03.2013

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Warm-up Drills
I. Row 3:00
II. 3 rounds of
5 x Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Jerk (45/30lbs)
III. Mobility

Impact/Focus: Clean
Perform the complex below every 30 seconds for 8 minutes (16 total reps of the complex)
1 x Clean Pull (60-70% 1RM Clean)
1 x Squat Clean (60-70% 1RM Clean)

Post sets/reps/loads to comments.

“Cradle to the Grave: DT”
5 rounds for time
12 Deadlift (155/115lbs)
9 Hang Power Clean (155/115lbs)
6 Push Jerk (155/115lbs)

Notes: Every time the bar touches the floor in the middle of a round a 5 x Burpee tax is immediately applied.

Post scores to comments.

Samy Daghir

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