1-4-17


Weightlifting 

5X1 Power Clean + 1 Hang Clean (full squat) + 1 Front Squat + 1 Push Jerk + 1 Split Jerk – work to a heavy complex for the day (preferably no misses), rest 90 sec.

Conditioning 
15.4

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Scaled version…

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses

10 cleans

*115/75
Rest 5:00
-then-

Run 800

50 an may sit ups

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