Workout of the Day 11/4/2014

Weightlifting:

Clean + Low Hang Clean
70%x1x2
75%x1x2
80%x1
82.5%x1
85%x1x2

or

Clean w/pause below knees, 5×2

Conditioning:

Amrap 3:00
5 Press (115/75)
10 Pullups
rest :90
Amrap 3:00
5 Push Press (115/75)
10 Chest to Bar Pullups
rest :90
AMRAP 3:00
5 Push Jerks (115/75)
10 Pullups

Extra Credit:

Airdyne
5 Rounds
3:00 @ 6-7
1:00 @ 8.5-9

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