1-10-17


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.

*Unbroken set

Conditioning 

4 rounds of:

20 UB KBS 24/16 kg

20 UB Wall Balls 20/14 # (use a 12′ target if you don’t have a 30# ball)

Advanced 

4 rounds of:

25 UB KBS 32/24kg
25 UB Wall Balls 30/20# (use a 12′ target if you don’t have a 30# ball)
Rest 2:00

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