WHITEBOARD – 23 December 2010
Workload:
4 Sets of 3 Clean Pulls (105-110% 1 rep clean weight)
Rest 5 Minutes then:
100 Strict Push-ups
*Perform 50m shuttle every time you rest
Notes: You can use wraps for the clean pulls if you want. Also, remember the hook grip! If you aren’t using the hook grip for the olympic pulls you are handicapping yourself.
For the Push-up workout, pick a total number that is manageable within at least 10 sets. We do not want to see someone running 20 times. Good luck and see the video below for a clean pull demo:
Beyul Training 
MYB crew will be over at 1 because we have a half day today.
Kb swings 2pood
30-20-15-15-15
1000M Row 4:33
205#
3:30 4 sets
260# clean pulls
6:34 6 sets. 20.20.20.15.15.10
245x3x4
8:18 – 33-17-10-10-10-10-10
Clean pull
300 4 sets of 3
Pushups
30-20-15-15-10-10
195x4x3
WOD:
9:28 25-15-15-10-10-10-10-5