Saturday December 6th, 2014

Fitness:

A. Hang Squat Clean Technique- 10 min

B. Front Squat 5,5,5;

C. for time (15 minute time cap)

10 Hang Power Snatches- moderate

 20 Wall Balls

10 Power Cleans - moderate

40 Wall Balls

10 Deadlifts - ~60% 1RM

Performance:

A. Squat Clean – Build to a 1RM for the day.  If you miss a weight twice move on.  You don't have to miss at all.
B. 1 1/4 Front Squat; 5, 5, 5; rest 3 minutes

C.
For time: ( 15 minute time cap)
15 Power Snatches @ 135# / 75#
30 Wall Balls
15 Power Cleans @ 185# / #105
60 Wall Balls
15 Deadlifts @ 255# / 165#