Workout of the Day 151210

Weightlifting

     Back Squat

         Building:
            3-3-3-3-3

     Push Press + Push Jerk

         Building:
            OTM10
              2PP + 2PJ

Metcon

"Sledge"
     4 Rounds:
         1m Slam Ball
             15s Transition
         1m KB Jump Squats 53/35
              15s Transition

Weightlifting

     Hang power clean + hang clean: 6x2 @ 75% 1RM clean

     Clean high pull 3x2 @ 90%; 3x2 @ 100%

     Push jerk + split jerk – 6x(1+1); build weight across sets