10.01.09 - Saturday at the Warehouse

General preperation and warm up - 5mins

-Intensified warm up - For Time
Heavy swings x 10 +
Dips (ring or Bar) x 5
Tuck Jumps x 10
X3 FOR TIME

-Knee Jumps -
5 x 3 (no weight)
2 x 5 @ BB

-Work up to 1RM squat clean
Then:
5 x 1 @ 90% of 1RM
2 - 3mins rest between sets

-Work up to 1RM Split Jerks
Then:
5x2 @ 80% of 1RM
2 - 3mins rest between sets

Cash out - Max Pull ups - Either way must reach 50