Friday September 12 2014

Prep
Pec smash- boobell
Run 800m 
Burgner warm up 

Strength 
Power Clean 5x3 at the same weight
Max Chin ups 5x3 

Conditioning 
4 min AMRAP
2 Clean and jerk 105/155
6 Box Jump 

Rest 2 min

4 Min AMRAP
6 Deadlift 105/155
12 Lateral hops


Recovery 
Walk 400m 
20 GHD back extensions 
Bretzle