Training Wednesday December 19th, 2012

Level 1:
A. Power Clean tech work  3,3,3  or Heavy Russian swings 8,8,8,8,8
B. 2 handed KB squat clean  5, 5,5,3,3,3.  Rest 90s.   

http://www.youtube.com/watch?v=JQaXL3dPM68

15 min AMRAP:
100 squats
30 ring rows
50 sit-ups
   



Level 2:

A. Power clean 3, 3, 3; rest 2 min
B. Squat clean from high hang 2, 2, 2, 2, 2, 2, 2; rest 90 seconds
(increase weight per set to a maximal 2 for the day)
+
15 min AMRAP:
120 wall balls
80 chin ups
40 ghd sit ups