Thursday, Dec 8

Warmup:
-Clean Deadlift
-Clean Pull
-Muscle Clean
-Power Clean
-Power Jerk

Oly:
Every 90s for 5 rounds, starting at 50%:
1 Clean, 1 Hang Clean, 1 Jerk
Every 60s for 5 rounds:
1 Clean & Jerk
Every 60s for 5 rounds:
2 Cleans

OR:
Every 90s for 5 rounds, starting at 50%:
1 Snatch, 1 Hang snatch, 1 high hang snatch
Every 60s for 5 rounds:
1 Hang snatch
Every 60s for 5 rounds:
1 Snatch

Dash(Optional):
AMRAP(10):
3 Push Press @ 135/95
6 Pull-ups
9 Burpees to target

About Coach Chang

On a journey in helping the world Surpass the Limit, to achieve anything in fitness and life. Highlight Video: http://youtu.be/WcfWXarQaXA
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