6.25.14

A. 6x2 Front Squat w/ 3 sec pause at bottom…. these sets should be heavy but able to hit 4-5 reps of what weight you are using. Speed out of the bottom!

B. 4 sets AHAP of 2x Power clean, 1x Split jerk (rest 3 min between)
*No more than 10 sec between power cleans

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 bear crawl
30 sec rest
30 sec Box jump w/step down @ 20
30 sec rest