Tuesday, January 7, 2013

WARM UP
About 20 minutes for warm up, plus an extra 10 prepping the power clean.
A1. protraction push ups @ 3333 x 15 x 3 sets
A2. Dr. Spina's 'jackknife squats' x 7 x 3 sets


"The Chief"

3 minute AMRAP
Power clean x 3 95/135 lbs
Push ups x 6
air squats x 9

Rest 1 minute.

5 sets