Friday, August 16th, 2013

STRENGTH:

-Clean & Jerk (squat): 3x1@75%, 1x1@80%, 1x1@85%, 1x1@90%, 3x1@85%, 2x1@80%,  REST 60sec

-Press Complex: 12 min to work up to near MAX.

  Push Press, Push Jerk, Split Jerk

 (Take the bar from the rack, don't put it down till complete all 3)

-One leg Deadlifts w/ Kb: 3x10 (10 each leg) 60 sec rest 

-Pendlay Rows: 3x5, heavy as possible, clean grip width, Rest 60 sec

WOD:

"Anderson"

Max Rounds in 20 minutes:

5 Burpees

10 Push ups

15 Sit Ups

20 Squats