19092013

3 rnft
10 GHD sit up
10 HCl+jerk  #20
10 GM #20

1. Push Jerk (from split)
 40/3
50/3
60/3
70/3
80/3.
90/3
100/3x3

2. Split Jerk (speed)
    60x3x3
    70x3x3
    80x3x3

3. Bent Row
   50/8
   60/8
   70/8
   80/8
   90/6
Stretching

Rest 3 hours
BOX

warm up
Ladder 1-5
PCl #60
Strict Pull up

5 rounds
20 KBSnatch #24 right
20 KBSnatch #24 left
20 Burpees
18: 40
Stretching