September 30, 2015 1:19 PM

Wednesday - 9/30/2015

  
Warmup
With a 35# plate...
:30 ground 2 OH, :15 strict press, :30 ground to OH
:30 hollow hold
:30 walking lunges, :15 jumping squats, :30 lunges
:30 hollow hold
:30 squats, :15 jumping squats, :30 squats
:30 hollow hold
:30 burpees to the plate, :15 push-ups on the plate, :30 burpees to the plate

Strength
Find max for this complex:
5 back squats
1 jerk
5 hang cleans
5 lunges
5 tng cleans
Worked from 75# up to 135# (which was my goal for this one).

MetCon
AMRAP 5
30 unbroken DU
Finished 5 and got 24 on my last attempt at the 6th.