19Nov13. Don't be a weanie, just cause i'm not here......

BBG
1) 5X2 Clean and Jerk from Blocks (above the knee) @ 85% – rest 1:30-2:00

Strength
1a) 3X5 Good Mornings – heaviest possible, rest 60 sec.
1b) 3X5 Push Press – heaviest possible (but keep the same weight for all 3 sets), rest 60 sec.
1c) 3X8 Bent Over Row – heaviest possible, rest 60 sec.

Conditioning
5 rounds for total working time and calories of:
4  Strict Pull ups
12 6″ Target Burpees
30 Sec. ME ROW for Calories
Rest 1:1

Note: There should be no rest before beginning the ME ROW. This IS a part of each round time.