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Monday 12.17.12

17
Dec

Monday 12.17.12

Warm-up:

:30sec Jumping Jack
:30sec Mt.Climber
:30sec Skier
2×5 Wall Squat, 5 count
2×5 Goblet Squat, light, 5 count
2×10 Drop Squat
Mt. Climber stretch/wrist stretch
Strength:
1) 5×1  1 Hang Power Clean + 1 Front Squat + 1 Split Jerk*, light, focus on technique/speed
2) 6×2 Clean and Jerk* @ 80%
20min time limit
Notes:
 
Proficiency must be demonstrated on the 5×1 warm-up before being allowed to do the full Clean and Jerk. 
 
If proficiency in not shown athlete will do 5×3 of number 1.
Conditioning:
AMRAP 12min
15 Dead Lifts, 155#(105#)
15 Push-ups
15 Box Jumps, 24″/20″

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