20.11.14

Posted: November 20, 2014 in Uncategorized

Warm up
High knees
Butt kickers
Toe touches
Heel grabs
Knee hugs to lunges

Barbell warm up
Muscle clean x3
Front squat x3
Clean x3
3 sets

Strength
Halting power clean ( 2 sec pause below knee) + power clean up to DM
Then 5×1 power clean @80% of DM

Conditioning
20 box jumps
15 pull ups
10 ground to overhead 35/60
200 m run
4 rds

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