November 22 2013

Warm up 5 bar taps, 5 wall balls, 10 hollow rocks x5

A. Split jerks 3,3,3,3,3 (clean the bar from the ground)

B. AMRAP 15 minutes

15 power cleans 45/30

12 pullups

6 thrusters

Oly Lifting: (5:30 class)

Snatch complex then

Squat Snatch

2×2 with barbell

4×1 (increasing load)

2×1 of 4th set above


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