4.9.14

Posted: September 4, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Lunges
X2

Remedial barbell work
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
Pwr clean x2 + clean up to DM
Pwr clean 3×1 @70% of DM

Conditioning
800 m run buy in

5 rds
Pwr clean x5 60/30 + 80/45
Toe to bars x10

4 rds
20 rkbs
25 sit ups
30 double unders

400m buy out

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