10/31/11 - CLEANS

Strength:
Squat Clean - 1RM

Met-Con:
"ELIZABETH"
21-15-9
135 lb Clean
Ring Dips

Rest 3 min
2 min AMRAP
95 lb Sumo Deadlift High Pull

Rest 2 min
For Max Time
Ab Plank - 1

Notes:
Strength: spend about 10 min working up to a 1 RM Squat Clean.
Met-Con: sets of 21-15-9 reps of each.
Ab Plank: After just a 2 min rest from the SDHP, do 1 Ab Plank for as long as you can. Longest time wins.