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140218 Democracy In America

P1/P2/CorpFit

Warmup

JRC

Clean Warmup

Power

5 x 1 Hang Clean (above knee) + 1 Jerk 

Strength 

Back Squat 3RM in 12' 

Then, drop sets for 2x5

Conditioning

30 Lunges/split jump

10 burpees

10 ballslams

30 lunges

15 burpees

15 ballslams

30 Splits or lunges

20 burpees 

20 ballslams

Midline/Recovery

t2b + post-couch

 

Open Prep

15' Triple Under Practice

Then, 

Mainsite WOD from Sunday

7' AMRAP of 

5 Strokes < 1'30/1'43 pace on the erg

3 Deadlifts at 315#/215#


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