13.1.15

Posted: January 13, 2015 in Uncategorized

Warm up
400m run
30 arm circles fwd/ bkwd
20 mountain climbers
20 iron crosses

Barbell warm up
Muscle snatch x3
Ohs x3
Snatch x3

Strength

EMOTM 12 min
8 min to warm up to weight
Snatch x2 + ohs around 70-80% of 1rm

Conditioning
2 pwr snatches 60/30 + 70/40
4 t2b
8 buprees
12 see the lights 20/10
200m run
6rds

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