Thursday 1.17.13

Buy In: Run/Row/Jump Rope.  12 Reps PVC Shoulder Complex, PVC OHS, PVC Good Mornings, Glute ham Situps.  2 Pressing Mobs from the poster.  7 push jerks progressive loading.

5 minutes AMRAP 

3 Romanian Deadlifts

3 Hang Power Cleans

3 Push Press

95/135

rest 3 minutes

4 Minutes AMRAP

5 Conventional Deadlifts

3 Power Cleans

1 Push Jerk

115/185

Rest 2 minutes

3 minutes AMRAP

3 Chest to bar Pull ups

6 Push Ups

Post rounds/rounds/rounds to comments (throw in stoked factor if so inclined).

 

 

Mike AlleyComment