Warm-up:

Indoor Run

2×5 Wall Squat

2×10 PVC Good Morning

2×10 PVC Pass Through

2×10 PVC OHS

Strength:

1) 15min of Snatch technique work

2) 15min of Clean technique work

Work with in your skill set and modify as needed.

Do not go above 80% on any lifts, no misses

Conditioning:

2K Row

Last Done: 11.16.13

Skill (if time):

Inversion Work

Hand Stand Walk

Hand Stand Hold

Wall Climb Hold

Head Stand Hold

Choose one of the above, work within your skill set.