March 31st 2014

7am and 4pm Strength
5×5 Back Squats @5-10lbs Heavier than 75%
5×5 Weighted Pull Ups + ME Kipping
Alternate movements, do the 5 weighted pull ups with a DB or KB
In the legs, then drop it and do the ME
Warm Up
A) Warm Up on the Board
OR
B) 5×2 Hang Snatch + 1 Snatch Balance
WOD
4 rounds for time of:
10 Power Clean and Jerks @135, 95
15 Box Jump Overs