November 25, 2015

A) Warm up:3 rounds; first round with the broomstick; second withthe barbell; third with 65 lb/45 lb:
5 deadlift
5 high hang clean pulls
5 muscle cleans
5 push jerk

B) Every 3 minutes on the minute for 18 minutes:
Power Clean + Push Jerk

65% x 3

75% x 2

80% x 2

85% x 2

90% x 2

80% x 2
C) 8 minute AMRAP:

10 Med ball cleans (as heavy as possible)

10 Sit ups

10 Med ball Push jerks
D) Complete 50 banded good mornings

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