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

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