9-19-13

9-19-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
10 minutes Foundations Work - Power Clean
then
AMRAP 12 minutes of:
5 Hang Power Clean 155/105
5 Ring Dips
25 Double Unders
 
Endurance WOD
Complete the following in any order for time:
1000 meter Row
50 weighted Box Stepups with Kettlebell 53/35 (total)
40 Sumo Deadlift Highpulls with Kettlebell 53/35
30 Unbroken Double Unders
20 Ring Dips
10 Burpee Broad Jumps 4/3 feet
 
Olympic Weightlifting
1.) 3 Position Clean + Jerk (Floor, Hang, Hip, Jerk): ME on complex then
2.) Then 4 sets @ 5%-10% less than ME
3.) Mobility Work