04092014

Barbell:
Snatch 3x3 @ 75%

Strength:
Bench 5x5 @ 75%

Conditioning:

AMRAP 15
5 Hang Snatch 75#
10 Burpees ofver bar
15 Air Squats

be on the look out from the Dead Nation - vlogs 'a coming...

04082014

Barbell:

Clean + Jerk (3 count pause at the knee) work to heaviest 2+1
Clean + Jerk (3 count pause at the knee) 1x2+1 @ 95% of above, 1x2+1 @ 90%

Strength:
3x2 HBBS @ 90%

Conditioning:
Jackie
1000m row
50 thrusters 45#
30 pull ups