Thursday

 Got Quads?

A

Find your max Weight on this D.B. Complex

5 D.B. Deadlift

4 D.B. Hang Clean

3 D.B. Shoulder to OVH  (Must show full lock out and control at top of each rep)

B

Work on Skills that you are weaker at.

C

Rest 1 min after each run

20 K.B. Snatches

Sprint 1 Lap

15 K.B. Snatches

Sprint 2 Laps

10 K.B. Snatches 

Run 2 Laps

5 K.B. Snatches

Run 400m 

Double-under/Clean & Jerk Workout at The Ranch with Brooke Ence and Jon Pera - video [ipod] [mov] [720 HD] [1080 HD]