20140101.Wednesday

Warm up- stay under 55%
4x1 clean complex
MC + HHC + PJ

Barbell:

6x2 LHC + SJ at 80%, rest 60

2 minute clean efficiency test - CnJ
set at 70%, score is total makes less total misses.

Strength
a)  4x5 single leg RDL
b)  3x8 OH lateral raises
c)  4x5 pendlay row

Conditioning:
do something light, long and go 90%.  ie cindy/barbara