2/12/13

1) 5X2 Clean Deadlift + Low Hang Clean (1″ off floor) + Jerk – heaviest possible, rest 60 sec.
2) 3X5 Push Press – absolute heaviest possible, rest 60 sec.

1) HBBS (based off 130129): 3X5 @ 75%, 3X3 @ 85% – rest 2:00 minutes.

2) 5X2 Pause Front Squats – heaviest possible (no misses), rest 90 sec.

Notes: Reps should be performed with a fast descent, 5 count pause in the absolute bottom, then bounce and explode up.

Conditioning

For time:

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

5 rounds of:

5 Pull-ups
10 Push-ups (hand release)
15 Air Squats

Run 400m

This entry was posted in Wod-Blog. Bookmark the permalink.

One Response to 2/12/13

  1. Pat B says:

    Conditioning:
    24:05

Leave a Reply

Your email address will not be published. Required fields are marked *