C&J,HSPU,KTE & KBS @ CFSG

Warm up for 16-30.09.2011

60 sec plank hold
10 med ball clean (10kg)
100 DUs (practice,probably 40 today with 100+ singles)
10 front squat (PVC pipe)
60 sec Samson stretch (30 secs each side)

Clean & Jerk drills (50#)
-jump & shrug
-high hang power clean
-front squats
-high hang power clean + 3 front squats
-high hang clean

(additional practice - high hang clean & jerk)

WOD

5 rounds (10mins cutoff)
4 HSPU (35# + abs mat)
8 TTB (KTE)
12 KBS 2/1.5 pood (1.5 pood)

DNF 3 rounds + 4 HSPU
Finished WOD

Homework:
KBS practice with 2 pood KB after every WOD. Started today.

CnJ