Workout of the Day 7/17/2013

Weightlifting

Clean from hang, build up to a heavy single

Conditioning

For time:

15 DB Cleans
30 Toes to bar
30 Box jumps, 24″
15 Muscle-ups or Ring Dips
30 DB Push Press
15 DB Thruster
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Extra Work

Establish a best set of 8 weighted pistols 4 per leg

DB Strict press 3 x 12

Post your loads and times to comments.

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