Wednesday, December 4, 2013

Warm Up 
3x
25sec plank hold
5 Kneeling Jumps

Skill

Handstands!

WOD
3x
1min ME Power Clean (135/95)
1min ME Double Unders
1min ME GHD Sit Ups
1min Rest

Weightlifting 
3x
Three Position Clean (1″, Knee, Tall)
3×3
Clean Hip Drive Drill
5x
Power Clean + Front Squat + Hang Clean + Jerk (5sec hold in Jerk)
3×3
Tempo Front Squats (3sec down, 3 sec up)