Tuesday 4/23/13

Barbell Work
Beginners: 10 Minutes of Clean Technique Work (from floor)
Then
10 Minutes of Split Jerk Technique Work
Advanced: 5×2 Clean First Pulls + Hang Clean + 1 Push Jerk (3 count pause at knees)
Then
5×3 Pendelay Row

WOD
12 Minute AMRAP:
4 Hang Squat Clean to Thruster 95/65
6 Burpee Box Jumps 24/20
8 Pistols (4L/4R)

Basics
4 Rounds for time of:
15 Box Jumps
10 Burpees
5 Pull-Ups