08.22.13

Fitness
A. In 10 minutes, build to a moderate/heavy 3 repetition clean and jerk.
B1. front squat (moderate) X 5 X 3; rest 30 seconds
B2. ring rows @ 1030 X AMRAP-1 X 3; rest 90 seconds

Performance
A1. clean and jerk @ 70% X 2 X 5; rest 30 seconds 

A2. 1 arm hand release push-ups X 3-5 each side X 5; rest 90 seconds 

B. front squat @ 70% X 5 X 3; rest 90 seconds