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

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