072909

WARM UP

Skill Practice:
10 min. of Med Ball Clean & Jerks

WOD (Morning)

Every minute for 15 minutes:

Clean Complex:
3 Hang Power Cleans
3 Front Squats
3 Push Press
Use 50% of body weight

Once the last rep. of push press is completed, rest. Repeat complex at the beginning of the next minute...for example if it takes you 30 seconds to complete the complex you have 30 seconds till you start the next. Try to do as many sets as possible (15 being the max).

WOD (Evening)

5 Rounds of:
Starting at the bottom of the Slip & Slide:
25 Air Squats
25 Push Ups
Run to the top of the Slip & Slide and slide down