22 July 2009
Wednesday
Warm-up
3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-upBack-extension
Pull-up
Dip
Followed by the following:

Power Clean and Jerk (All the percentages should be based upon 90% of your max.)
40% x 5 reps
50% x 5 reps
60% x 5 reps

WOD
For time
30 x power clean and jerk 135lbs men/95lbs women

Finish with 10 minutes of stretching.