6-29-13

Warm-Up

200m Run

200m run barbell carry 45/25

20 Hang Clean 45/25

20 Press 45/25

30 Squats

Skill

Rope Climb Work (bring socks!)

Clean and Jerk Complex

1-1-1-1-1-1-1-1-1-1

C&J Complex: 

1 Squat Clean + 1 Front Squat + 1 Jerk

WOD

21-15-9

KB Swing (70/53)

Push Press (95/65)

Burpee over Bar

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