6.18.14

A. 5x3 Front Squat w/ 3 sec pause at bottom…. these sets should be heavy but able to hit 5-6 reps of what weight you are using. Speed out of the bottom!

B. 4 sets AHAP of 1x Power clean, 2x Split jerk (rest 3 min between)

C. with heaviest weight in the above complex hit 15 Power cleans for time

+

10 sets
30 sec wall ball 25 to 10' for guys and 20 to 9' for ladies (unless cannot go all 30 sec UB..scale down)
30 sec rest
30 sec 5 T2B than rest burpee
30 sec rest
30 sec DU
30 sec rest