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By 01/13/2011No Comments


Warm Up

Shoulder and Wrist Mobility

Run 400 Meters NFT

3 Warm Up Sets Power Cleans

3 x 5 reps Strict Pull Ups

Workout of the Day (WOD)

7 Rounds of:
7 Unbroken Power Cleans 115M/75W
7 Unbroken Chest 2 Bar Pull ups
rest 5  minutes then:

Conditioning Work
8 sets of:
Row 20 seconds on 10 second rest

Olympic Class @ 630PM ONLY!!!!

Clean Pull 3x3reps

Split Jerks 3x3reps

Squat Clean build to 1 rep