10/2/14

Strength:
Clean and Jerk Complex

Full Clean-hang clean-split jerk

Work up to about 80-85% of your C&J max and complete 3-4 sets 

Metcon
10min ladder
2-4-6-8-10….etc.

Wall ball (20/14)
DB snatch (55/35) (alternate)
Ring dip

Core: 50 wipers