19 FEB 10

Warrior Gym at 2100.

Warmup: Standard

Practice: Cleans 3x3 (FULL SQUAT CLEANS)

Train: For Time(Target time is 8 - 10 mins):
Five Rounds -
5 x 135lb Power Clean and Jerk
10 x 12lb Wall Ball (10ft target)
15 x Box Jumps (20" box)

Make sure that you come to full hip extension on both the power clean & jerks as well as the box jumps. Power Clean & Jerks are two hands anyhow overhead, meaning you don't have to receive it in a full clean if you don't want to. You can either shoulder press, push press, or push jerk to get the bar overhead. Box jumps must come to full hip extension at the top of the box, or when jumping off at a height equal to or greater than the height of the box. Any questions, just watch the exercises and demos from the CrossFit main page.

Post: PNF quads and hams. Stretch those Hips, Lats, and Calves however you can get to them.

Write times and weights used in comments.