Workout of the Day 12/2/2014

Weightlifting:

Clean and Jerk
65%x(2+1)
70%x(2+1)
75%x1
80%x1
85%x1
90%x1
proceed to heavy single (2 misses and done)

Or

Clean and Jerk to heavy single then
80% x (1+2) x 3

Conditioning:

Conditioning – For time in teams of 2 or 3:
100 Wall Ball shots each

The partner who is not performing wall ball must be in a plank. The partner performing wall ball shots may ONLY perform them while the other partner is in a plank.

For teams of three, two people may perform wall ball shots at a time, but only while the third team member holds the plank.

Extra Credit:

Row 2k for time

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