Aloha Monday!

 Warm-up

Run400m
With an Empty Barbell:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Shoulder Press
5 Good Mornings

Group Stretch

Weightlifting

Power Clean + Front Squat 2 power cleans + 2 front squats

2+2 @60%
2+2 @65%
2+2@70%
2x 2+2 @ 75%

Weightlifting

Clean Pull

5@80%
3x5@85%

Metcon

DT (Time)5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009