12.29.11

Strength:

Cleans

Hang Clean 5-3-5 light weight

Hang Squat CL 3-5

Power Clean 5-3

Squat Clean 5-3-3

Add Weight in each set:

 

WOD:

3 Rounds for Time

400 Meter Run

6 Cleans at 80%

2 Muscle ups