11/16/12

Friday 121116
Weak Skill 1 (2 x 5 Muscle-up, 2 x 8 Strict HSPU, 100 Double Unders)

Core (20 Row Boats, 20 Russian Twists, 30sec Hollow Rocker Hold, 10 Pelvic Tilt)

OLYMPIC/STRENGTH
Behind the Neck Split Jerk 5 x 1 (work to heavy) - 135x3, 155, 185, 205, 225, 235, 245, 255,

Back Squat 4 x 5 (work to 80%) 185,205,225,245

Pendlay Row 3 x 8 (moderate) - 185

CONDITIONING
Rest 60 seconds between each movement
8 Burpees Every 30sec for 3min
7 Wall Ball Every 30sec for 2min
1min AMRAP of Clean @ 155/115 - 18