Tuesday the 14th

WU: Oly Complex
  2 rounds:
3 RDL
3 Below Knee Clean Pulls
3 Front Squat
3 High Hang Clean and Push Press
3 Below Knee Clean and Jerk

* 100 hollow Rock
* 100 Arch Rock

Skills: Muscle Ups

Back to basic: Use bands and practice each segment.

Strength: 5 Rounds:
3 Power Clean at 90% with 10 seconds rest between reps
rest 20 seconds
15 Heavy KBS
Rest 3 minutes

* 3 Kneeling shoulder press on the BOSU
   5 wall walks


WOD: 15,12,9 KBS, burpee bar hops
            rest 2 minutes
            12,9,6 KBS, burpee bar hops
  (sorry James)

* 15,12,9 GHD Sit Ups, Hanging Row
   2 minutes rest
   12,9,6 GHD, Hanging Row


* denotes workouts for the handy capped.