Workout of the Day 12/16/2014

Weightlifting:

Performance:
Clean + Front Squat + Jerk – 75% x (1+1+1) x 5

Technique:
Low Liftoff + Mid Liftoff + Clean, 5 sets

Conditioning:

3 Rounds For Time:
50 Walking Lunge Steps
25 KB Swings (53/35)
5 Muscle Ups (Sub 3 strict pullups+3 Strict Ring dips)
Time Cap: 20:00

or

3 Rounds For Time:
50 Walking Lunge Steps
20 KB Swings
15 Pushups
10 Pullups/15 Ring Rows
Time Cap: 20:00

Extra Credit:

4 x 500m Row

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