11/5/2009

WU:
DROM
Dynamic Stretching
3 rounds of
Turkish get ups 16kg KB
OHS w/ PVC
15 reps 65lb deadlift

WOD:

Front Squat:
5x75%
5x80%
5x85%
5x80%
170/180/190/180

Clean:
3x75%
2x3x80%
2x3x85%
3x80%
155/165/165/175/175/165

Jerk (Split)
3x3x65% of clean 1rm
3x3x165

Metcon:
Max rounds in 8 mins
1 round is:
right hand kb clean (I used 16kg KB)
right hand kb push press, hold and
lunge with same leg, stand up, lower KB to shoulder and
1 squat
left hand kb clean
left hand kb push press, hold and
lunge with same leg, stand up, lower KB to shoulder and
1 squat

28 rounds