Friday Oct. 19 2012

Part 1:

  • Jerk (split or push jerk, racks allowed) 1-1-1-1-1
  • then 5×1 @ 80%, rest 30s between reps

Part 2:

21-15-9

  • GHD Situps
  • Hand Release Pushups
  • Box Jumps (24/20)