physical. 01/10/14

    2 minutes sandbag shoulder (65lb. W, 85lb M.)
    100 steps walking lunge
    50 Push-up*
    2 minutes kettlebell figure-8** (35lb. W, 55lb. M)

    Perform in order and uninterrupted- count total reps completed in sandbag shoulder and figure-8 for score.
    If the designated weight creates or forces a compromised position, make an immediate adjustment.

    Then, skill work:

    High-hang power clean

    Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts to 40. All lifts are performed at skill work weight.

    *Push-up variation may change in 10-rep increments if desired. Suggestions include: regular, Airplane/ hand release, rings, plyometric.
    **Weight remains in-hand throughout. Each time weight touches floor= 20 360 sit-up.