03.03.2014

Happy Monday Folks! Get in here and start training!

WARM-UP: 3 Rounds:
         3 Shave & Receive
         3 Front Squats
         3 Pull Unders
         3 Hang Power Cleans
         3 Push Jerk
         3 Back Squats
STRENGTH: 1.) Hit a set every 1:00
          Back Squat:
          1x5 @ 70%
          1x5 @ 80%
          1x3 @ 90%
          1x1-2 @ 95%
          2x2 @ 92%
          1x10 @ 40%

          2.) 10:00 to reach a heavy:
              Deadlift + Hang Power Clean + Push Jerk

WOD: "D.T."
      5 Rounds (or 10:00 time cap)
      12 Deadlifts
       9 Hand Power Cleans
       6 Push Jerk
       *use 1 bar for all. About 60-65% of heaviest reached today.

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