physical. 03/08/14

    18 reps of:

    Deadlift + hang power clean + push press= 1 rep

    Weight today will be 65-75% of push press 1RM. Make all necessary positional adjustments in transitioning from one lift to the next. Rest as needed, but only as needed. If designated weight creates/ forces a compromised position, make an immediate adjustment.

    Then, 4 rounds of:

    6 Strict pull-up (or 6 attempts + negatives)
    12 Box jump @ 20″ W, 24″ M
    Max rep push-up

    Push-up set ends when knees touch the ground, posture breaks, or elbows flare. You may rest as long as desired in either the plank or pike position.

    And then, 8 rounds of:

    40 Jumping jacks
    1 minute Airdyne @ 50-60% (Alternate forward/ backward each round)