Wednesday 10/1/16

Level 1: 

A. Warm up : 

3 rounds:

12 wall balls

12 lunges 

12 push ups hr 

B. Skill: hang power clean 

C. 15 mins amrap 

5 power clean

10 knees to elbows

15 wall balls 

Level 2: 

A. Front Squat 

5 reps @75% of 1RM

3reps @80%

1reps@85%

5 reps @80%

3reps @85% 

1rep @90%

1 rep @95% 

1rep @97,5%

1rep@101%

B. E2MOM For 14 mins of: 

1 power clean + 1 hang clean + 2 jerk 

C. For time: ( time cap : 20mins ) 

30 box jumps

30 DL @80/60kg

25 box jumps

25 DL @85/65kg

20 box jumps

20 DL @90kg/70kg 

15box jumps

15 DL @95kg / 75kg 

10box jumps 

10 DL @100/80kg 

5 box jumps

5 DL @105/85kg