Training

February 20, 2015

Warm up:

10min easy airdyne

Shoulder mobility drills with bands

100x air squat

50x push ups

Bar warm up: 10x of each RDL, clean hi-pull, muscle clean, push press, front squat

3x power cleans at each: 135, 165, 185, 205, 225

For time: Hang power clean (must be unbroken) + Burpee over bar

3x@225

6x@205

9x@185

12@135

5:00

rest 5min

30/30 of 14.5 21-18-15-12-9-6-3 of thrusters@95# and bar facing burpees

Pick a race pace and stick to it.

finished in the 13th round