Wednesday 9th July 2014

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Warm Up:

with a PVC

30 Over Head Squats

30 Back Squats

30 Front Squats

30 Walking Lunges


Power Cleans : 3, 3, 3, 3, 3


8 Minute AMRAP:

12 Power Cleans (95#W; 125#M)

12 Wall Ball Shots (14#W; 20#M)

12 Push Jerks (95#W; 125#M)

Rest 5 Minutes

8 Minute AMRAP:

15 Power Cleans

15 Wall Ball Shots

15 Push Jerks

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