02.14.2013

OLY- 1.) Segmented Cleans 6×2   2.) Clean 4×2   3.) Behind the neck jerk STRENGTH- Bench 2 every 30 seconds for 5 minutes @ 85-90% (stay FAST), drop weight if slow. WOD-  AMRAP in 8 minutes: E.M.O.M 5 burpees AbMat Sit ups remainder of time MIDLINE- hip extension with a 5 second hold at […]