Friday, December 28th, 2012

Jerk Intense + Clean Battery + Deadlft/HSPU Moderate(no more than 5 sets)
A. Jerk, work to a heavy single as appropriate with how you are feeling for the day, Time Limit 20 Minutes.
B. AMRAP 1 Minute of Power Cleans @ 185 lbs to 225 lbs(Male)/ 95 to 115 lbs(Female)x 3 sets, rest 3 minutes between sets.
C1. Deadlift @ 70% of 1 rep max, 2 reps x 5 sets @ 22×1, rest 1 minute.
C2.Handstand Push Ups(Regional Standards)(Kipping Allowed), 8-10 reps x 5 sets, rest 1 minute.