130408

AM

warmup: 3 rounds

30 sec thoracic spine smash

rest 15 sec

5 sec tempo down, 1 sec up FS with barbell x 5 reps

rest 15 sec

clean and jerk: CJ from the floor: every 45 sec: 1 rep @ 75% for 5 reps then rest 2 min,  1 rep@80% for 5 reps, then rest 2 min 1 rep@85% for 5 reps THEN immediately Amrap in 3 min @90%

Back Squat work: rest 1 min between sets

Conditioning:

3 rounds AFAP:

400 m run

20 Barbell OH lunges @ 95#

15 Pushups

10 Muscleups

PM

20 min Row for max distance