January 10, 2014

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STRENGTH:

CLEAN

Work up to a HEAVY 2 reps

(Drop between reps)

Yes a FULL squat clean!

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WOD:

AMRAP 10 minutes

15 Wallballs (20/14)

200m Run

*Performance:  25/18 wallballs

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Supplemental Performance Training:

Four sets of:

MAX Effort Bar Muscle-ups

(Rest 2 minutes between sets)

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Front Squat

5@ 75%

3@ 80%

1@ 90%

1@ 90%

1@ 90%

1@ 90%