4-26-16


This is a long day… 

1)Be warmed up and warming up cleans with your bars by 8 min after. 

2) be finishing with cleans by 25 after 

3) be finishing with squats by 35 after and start WOD 40 after. You should run over by 5 or so min.

Just gotta stay on the clock and on task. šŸ˜ŠšŸ˜Š

Barbell

5X1 Clean trom just above knee ā€“ work to a max for the day, but no more than one miss ā€“ rest as needed

1X10, 1X20 Back Squat – full 20RM test (use set of 10 for a warmup), rest 3:00+ between sets

Conditioning 

25:00 AMRAP of:

12 Lateral KB Lunges 24/16kg (6l/6r – KB held in front rack)
20 Cals Assault Bike
12 Burpees
20 Cal Row

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