Don’t forget our Fit-2-Fight Throwdown/Benefit for needy families.  It goes down December 12th at the Luke Commissary.  Stop by the Warrior PT Center for more info!

Strength:

15 min est Snatch 1RM

15 min est Clean and Jerk 1RM

http://www.youtube.com/watch?v=7rZV5P3cAa4

http://www.youtube.com/watch?v=Bc-0lFV1KWQ

Videos courtesy of The US Olympic Weightlifting Team

Warm up good, and go by feel on increasing your weight.  You should be at singles by the 5-6 minute mark, giving you 9-10 minutes to get a good 1RM up.  Once you finish the Snatch, take no more than 5 minutes to set up on the Clean & Jerk.

WOD:

For Time:

25 Pull-ups
50 Deadlifts 135/95
50 Push-ups
50 Box jumps 24/20
50 GHD Sit-ups
50 KB Ground to Overhead (alternating arms) 53/35
25 Pull-ups