Monday 19th January 2015

Warm-up: 5 Air Squats + 5sec Sq-hold
10 Air Squats + 10sec Sq-hold
15 Air Squats + 15sec Sq-hold
20 Air Squats + 20sec Sq-hold
1min Couch stretch. Then with BB only:
5 Clean & Jerk > stretch Quads/Glutes/Hammies
5 Clean & Jerk > stretch Quads/Glutes/Hammies
5 Clean & Jerk > stretch Quads/Glutes/Hammies 
Strength: Back-Squat: 3-3-3 - 4x3
WOD: For time:
800mtr Run
21 Clean & Jerk
800mtr Row
21 Clean & Jerk
800mtr Run
rx=60/40kg

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