Thursday, 9/17: I whant to whiiiiiin!

"Ju know Casey's program give me eagle powers."

Week 4, Day 4

1. Power Clean + Jerk: 3 sets of 1 with your heaviest 3RM

2. Clean Pulls: 4 sets of 3 reps at 80% of your 1RM Clean

3. Bent Over Row: 5 sets of 8 reps

4. Reverse Hyper: 5 sets of 8 reps

5. Broad Jump: 5 sets of 3 reps

Randomizer Option:

Snatch Deadlift: 5 sets of 2 reps

3 Rounds of:

Row 500m

21 Burpees

Run 400m

This workout comes from Crossfit.com, it's a goodie.