7/29/16

1. Warm-up*

Hip Extensions 1?15 with a 20/14lb medicine ball hugged to chest

Then 3 rounds:

15 Russian Power Swings 70/53lbs

10 Burpees 

2. Squat Clean ladder

Add 10lbs every minute til fail:

185, 195, 205, 215

Stopped at 215 cuz felt back tweak

3. Met-Con *

2009 Games Final

15 Power Cleans 155/100 (8-7)

30 Toes to Bar (10s)

30 Box Jumps 24/20 (ub)

15 Muscle Ups (5-5-3-2)

30 DB Push Press 45s (10s)

30 Dus (1-1-2-26)

15 thrusters 135 (3s)

30 pull ups (10s)

30 burpees (slow terrible)

300' ohwl 45 (50s)

Time: 26:35