Friday, 12/17/10

Warm-Up
Row 500m

Colby VanMorrison and Mr. Clean

Dynamic Warm-Up
Burgener Warm-up/Skill Transfer Ex.

Strength:
Power Clean: 5 x 2 at 75% (do not go over 75%!)
Wide Stance Box Squats: 12 x 2 at 55% + chains, 45s rest
Good Mornings: 2 x 10

MetCon:
For Time:
60 Hang Power Cleans 95#
--Every minute do 10 Front Squats--
Then:
Row 500m
25 Burpees
Run 500m

Endurance:
Run or Row: 60s on, 30s off, 6 rounds