04 Jan 10
Monday
Warm-up
3 rounds
5 x L-sit pullups
5 x HSPU (hold for 30 seconds at the bottom of each rep)
10 x Box Jumps
Buergner warm-up

Strength work
Power Clean 3 sets of 5 reps
Back squat 3 sets of 5 reps
Recommend re-setting your 5 rep max set to 20 lbs less than your previous best. Over the next 5 weeks attempt to make 10 lb jumps per week.

WOD
5 rounds
250 meter row
12 Burpees (include pushup, jump, and overhead clap)