Tuesday 12/29

Strength
1, 10, 1, 10, 1, 10 Hang Clean
- Do a heavy single, and follow that quickly with a set of 10
- Rest 3-5 min after each set of 10
- Ex: I did this with deadlift yesterday...
375 for 1, stripped down to 225 for 10, 5 min rest
380 for 1, stripped down to 225 for 10, 5 min rest
385 for 1, stripped down to 225 for 10

WOD
Core and forearm work and anything else of your choice

Running (After plyos and a thorough warmup...preferably before lifting)
(5) 30 yd Sprints
(5) 5-10-5 Pro Shuttles
(5) 5 yd Shuffle Left to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
(5) 5 yd Shuffle Right to 15 yd Sprint (Cut around a small barrier...cone, baseball, hat, etc)
- Each of these are to be done on full recovery.  Don't do a rep if you are at all fatigued from the one preceding it.