5.B

Tech: Power Clean

A) Build a 1 Rep Max deadlift

15min

B1) 50% of 1 rm Dead - 3 reps

control the weight down and EXPLODE up!

immediately after

B2) 20 box jumps

speed but insure full extension at the top!

rest 2min

4 rounds

C) 4 sets of 12 Knees to Elbows

5.A

Tech: Split Jerk

Not a great video but the best I could find...

A) Build a 1 Rep Max Strict Press (no legs!)

 15 min

B.1) Push Press (legs!) 90% of strict press 1rm weight x3 reps

B.2) As many 20lb weighted Pullups as you can

rest 4min

4 rounds for weight/reps

C) 10 Thrusters (45lb bar only)

     20 Situps

3 Rounds for time

Post times/reps etc. and thoughts to comments!

Rest or makeup missed!

Some light reading for your day off....

http://whole9life.com/2010/03/the-grain-manifesto/

4.C

5Km Run - for time! (of course)

post time to comments

4.B

Tech: Squat Cleans and wrist flexibility


A1) As many kettlebell swings as you can do in 60 seconds 40lb dumbell
rest 2 min
A2) as many burpees as you can do in 60 seconds
rest 2 min
A3) as many situps as you can do in 60 seconds - any style, but stick to that style
rest 2 min

3 rounds for total reps.

Make sure to check the demos page for proper Kettlebell swing form!

Post total reps to comments

4.A

Posted from my phone so check demos page for videos!

Tech: thrusters and work wrist flexibility... Power through the legs, keep elbows high!

A) Bench Press. Build a 1rm - 15min

Rest 6min

B)for time:

21 - 15 - 9

Front squat 95lbs (rack position if you can - crossed arms if not)

Push press 95lbs

Pullups

Post weight and time to comments!