Warm Up
Run 400m or Row 500m
Waiter Walks
Light KB Swings (x20)
Goblet Squats (x20)
Push Up Complex (x20)
Wrist Wall Walks
Inch Worms
Broad Jumps
Run 400m or Row 500m

Skill Work
Power Clean
Front Squat
Shoulder to Overhead

10 Rounds of:
3 Power Cleans (185/125)
2 Front Squats
1 Shoulder to Overhead
10 Pull Ups
25 Double Unders (modification: 75 single unders)

*All 3 reps should be power cleaned, no squat cleaned on the 3rd rep.  Scale this workout appropriately, choose a challenging weight.  

25 minute time cap.

Hey guys!  Don’t forget to register for the “Volley for Meso” fundraiser to raise money for the Mesothelioma Foundation.  This event will take place at Jacob’s Beach in Guilford, CT at 10am.  I’d like to see as many members there as possible!  You can get more information and register here http://www.active.com/guilford-ct/volleyball/volleyball-tournaments/volley-for-meso-2014