2/19/13 - TUESDAY

WARM-UP (2:45)
Run 200m
2 Rounds
Ab Wheel - 10
45 lb Good Morning - 10
Ring Dip - 10
70 lb KB Swing - 10
Wall Facing Squat - 10
20" Box Jump Over - 10

Mobility and ROM (2:55)

SKILL (3:10)
Burgener Warm-up: CLEAN
3 Pos Clean @ 95 lbs - 3
135 lbs Clean & Jerk (singles) - 10

MET-CON (3:30)
Team Death Match
135 lb Hang Power Clean Ladder +1
30" Box Jump (after every 3rd Clean set)

Note: In a team of 2 or 3, one person does a set of Hang Power Cleans. Once that person is done with the set, the next person immediately does their set, etc. Increase the reps by 1 each set. All reps must be done unbroken. If you have to set the bar down to rest, you are out. The last person standing, wins. Do 5 reps of 30" Box Jumps after every 3rd set of Hang Power Cleans.

ASSISTANCE (4:00)
Repeat until 120 seconds of L-Sit is achieved:
Hanging Leg Lowers - 2
L-Sit - Max Time
1 min Rest