4.30.14

AM.
     Row- 6x500m @ 2-4 sec faster than 2k pace (1 min rest)
     ** If you NEED to make it one session complete the ROW + A and 3 sets at bottom NOT B & C

A. 4x2 TALL cleans working speed under bar (NO DIP) MOD weight (rest 90 sec)
B. Build to a HEAVY Complex of- 1x CLEAN, 1xFRONT SQUAT, 2xJERK
*YES, the clean has a squat… and than another squat for the FS!!
C. 4x 1xCLEAN, 2x Jerk @ 10lbs under heavy from above (rest 2-3 min)
+
3 sets
40m sled pull HEAVY… like so heavy I walk it and might not make it!!!
rest 1 min
10 Around the worlds with med ball (10 on Left, Right and Front)
rest 1 min
10 Good Mornings @ light to MOD weight @ 41X1
rest 1 min