20140722.Tuesday

Barbell:
7x1 clean pull + clean at 70%, rest 60-90
4x1 jerk dip + 2 SJ from rack
4x1 3 pos deadlifts (2", knees, hips) + clean deadlift, 90%

Conditioning:
For time:
Row 500m
12 Push Jerks 175/115#
12 Muscle-Ups
9 Push Jerks 175/115#
9 Muscle-Ups
6 Push Jerks 175/115#
6 Muscle-Ups
Row 500m

Midline:
3x8 windmills (each arm)

skill
choose a skill and practice for 5 mins