3/19/13 - TUESDAY

WARM-UP
Run 800 meter / Airdyne 1 mile
Mobility
L-Sit - Max Time
Hollow Position Hold - 30 sec
70 lb KB SDHP - 12
50 lb KB 10" Weighted Box Jumps - 12
50 lb KB Clean & Jerk - 12

SKILL
Clean Pulls - 4x3
High Hang Squat Clean & Jerk - 4x2
Hang Squat Clean & Jerk - 4x2
Squat Clean & Jerk - 4x1

CONDITIONING
3 Rounds for Time
135 lb Hang Squat Clean - 10
DU - 50

ASSISTANCE
3 Supersets
50 lb KB 24" Weighted Step Up - 12
155 lb Weighted Calf Raise - MR