6/17/13 Workout: 6:15
Weightlifting:
1) 3×5 HBBS @ 90%+
2) 5×2 snatch off blocks from above the knee.
3) 5×2 clean off blocks from above the knee, jerk dip on 2nd clean.
4) 10-15 minutes to work to a heavy rack jerk.
Strength:
1a) 3×3 three stop clean pull, AHAP, rest 60 sec.
1b) 3×5 pendlay rows, AHAP, 60 sec.
1c) 3×5 weighted ring dips, heavier than last week, rest 60 sec.
WOD:
12 minute AMRAP:
7/5 strict HSPU
10 T2B
25 UB DU
200m Shuttle (50m increments)
Stronger, Faster, Nakeder 