1-20-15

TUESDAY

Warm up:

PVC 10 - 10 0f each

  • deadlift
  • hang clean
  • front squat
  • push press
  • back squat
  • push jerk

Skill:

Push Press/ Push Jerk

Strength:

  • Push press/Jerk complex
  • 5 sets of 6 reps
  • 3 push press plus 3 jerks.
  • Do these unbroken starting at 70% working way up to 85% of 1RM.

WOD:

For Time

  • 5-4-3-2-1
  • deadlift 315/225
  • 1-2-3-4-5
  • run lap
  • (L1 275/185)
  • (L2 235/145)
  • (L3 scale as needed)