21.5.15

Posted: May 21, 2015 in Uncategorized

warm up
high knees
butt kickers 
toe touches 
heel grabs
knee hugs to lunges

barbell warm up
muscle clean x3 
Clean x3 
jerk x3 
3 sets

strength
clean + hang clean + jerk to DM 
dropsets @ 75% of DM clean and jerk

conditioning
12-9-6-3
FS 60/30 + 70/40
Burpee box jump 
hspu 

200 m plate carry after each round 

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