Conditioning 25 walking lunge
20 pull ups
50 box jumps 20/18
20 double unders
25 ring dips
20 knees to elbows
30 kb swings
30 sit ups
20 db hang squat cleans 35/25
25 superman
30 wall balls
3 rope climbs
(from 4/23/2011)
Strength
Front Squat 60%x5/70%x4/80%x4x4
Clean 60%x5/65%x4/75%x4/85%x2x4
Snatch 75%x4/85%x2x4