Workout of the Day 1/16/2015

Weightlifting:

Competition and Performance –
Clean Pull + Clean from Low Hang 65%x3, 70%x2, 75%x2, 80%x(1+2)x2
*20 mins

Fitness –
Pull + Clean from Low Hang
5 Sets
add weight at coaches discretion
*20 mins

Conditioning:

Competition –
4 rounds for time:
15 toes-to-bar
15 overhead squats, 135#/95#
15 wall ball, 20#/14#, 10′

Performance –
4 rounds for time:
15 toes-to-bar
15 overhead squats, 115#/75#
15 wall ball, 20#/14#, 10′
*time cap 15 mins

Fitness –
4 rounds for time:
15 hanging knee raises
15 KB swings
15 wall ball
*time cap 15 mins

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