Thursday 3/12/15

1.)  200 m run, 20 KBS, 20 Burpees, 20 Sit-ups, 20 Air Squats, 3 position lunge, Shoulder mob on the bands, tricep stretch, forearm stretch on the floor, PVC pass thru's

2.)  Hang Power Cleans

5 x 3 increasing weight to 70% 1 RM Squat Clean

3.)  AMRAP 4 x 3 with a 2 minute Rest

12 Shoulder to Overhead  115/75#

12 Box Jumps  24/20

12 Cal Row