June 18, 2014

A) One length each:
High Knees
Butt Kicks
Bear Crawl
High Kicks
1/2 length Spider-Man crawl
1/2 length Duck Walk
Burgener/Thacker warm up

B) In 15 minutes build to a heavy Muscle Clean. Take your time and work on technique, elbow speed and hip drive.

C) 15 minute AMRAP
3 Power Cleans @ 185#/115#
3 rounds of Cindy
(5 pull ups, 10 Push ups, 15 Squats)