Workout of the Day 3/9/2015

Weightlifting:

Performance –

Power Clean 50%x5, 55%x4, 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, heavy single

Fitness –

High Lift-off + Clean 5 Sets

Conditioning:

Performance –

21-15-9 for time:
Power Snatch 115#/75#
Pullup
Time Cap: 12 Mins

Fitness –

21-15-9:
Overhead Squats
Ring Rows

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