Friday Fun 9-18-15

VOD

[ Living in the Light ] Imitate God, therefore, in everything you do, because you are his dear children.

– Ephesians 5:1 NLT

Strength

Clean and Jerk (15-20min)
1 High Hang Squat Clean + Push Jerk + Split Jerk – (work up to a heavy set)

WOD

For time:
30-20-10 Squat Cleans Rec (95/65) Rx (135/95)
500m Row after each round of cleans (Or run 400)

Extra work

4 Rounds
10 Push Ups (use weight only if speed id maintained)
10 Sit ups
1 min plank (use weight if able)