18.12.14

Posted: December 18, 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
Pwr clean x3
3 sets

Strength
EMOTM
5 min
3 pwr clean + 2 FS
5 min
2 pwr clean + 2 FS
5 min
Pwr clean + FS

First 5 min stay at a doable weight, next 5 min increase load. Last 5 will be near maximal

Conditioning
60 double unders
30 pistol squats
15 hspu
400 m run
3 rds

Then
50 Burpees

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