12/2/2009

WU:
45 seconds jump rope
2 mins of DROM, Dynamic stretching

2 rounds of:
45 sec air squats, 15 sec rest
45 sec "hollow hold" (V-shape while laying on back on ground, hands and feet 6" above ground), 15 sec rest
45 sec strict pullups, 15 sec rest
45 sec handstand hold against wall, 15 sec rest

WOD:
Clean Deadlift + Hang Power Clean 3-3-3 (3 reps of clean dead, 3 reps of HPC without setting down bar)

WU:135
185-185-185

then...

6 sets for total time:
5 power clean & jerk
rest 1 minute
*use a weight that is difficult, yet allows you to focus on speed

Used 135
7:09