8/8/2014

Strength:
5x3 - 3-position clean complex + (1) split jerk (build up AHAP)
all full squat cleans, and no dropping the bar till after the jerk:
(1) from the floor;
(1) from the knees;
(1) vertical (no bending the hips); and
(1) split jerk
2-3 minute rest between sets

I used: 95/135/155/185 (failed from knees)/185 (failed from vertical)/185 (got it)

MetCon - 3 Rounds for time:
800m run
25 KB Swings (24kg)
50 walking lunges

I got 19:40