Tuesday-141216

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Warmup:
-20 step lateral walk
-20 box jump/step downs
-20 back extensions
-20 wallballs with 2 sec pause @ bottom (12/10)
-CJ warmup with Coach- empty barbell

WL: Clean Only-every 60 sec complete 3 reps @ 60% x 3 sets,rest 1 min, 3 reps @ 70% x 3 sets, rest 1 min, 2 reps @ 80% x 3 sets, rest 1 min, 1 rep @ 85% x 3 sets

Conditioning: For total working time
-12/9/6 reps of: OHS(135/95), weighted sit-ups(20/14)
-Rest 2 min
-9/6/3 reps of:OHS(165/115), burpee box jumps(24/20)
-Rest 2 min
-3/2/1 reps of: OHS(185/135),Strict C2B Pull-ups

Mobility:
-2 min couch stretch each side
-2 min barbell quad smash each side