2/12/13 - TUESDAY

WARM-UP (2:50)
Run 800 meters
Mobility and Range of Motion
Plyo Jumps & Burpees
Burgener Warm-up
3 Pos Clean & Jerk - 3

SKILL (3:30)
Squat Clean & Jerk @ 60% - 20 (singles)

STRENGTH WOD (3:50)
10-8-6-4
Back Squat @ 70,75,80,85%
Weighted Strict Pull-up - Max Weight
Rest 2 min

MET-CON (4:15)
5 min AMRAP
Burpee Ladder to 6" Target - +5 reps
DU - 10

ASSISTANCE (4:25)
2 Compound Sets
Wall Bridge Walk - 10
V-Ups - Max Rep