Posted: June 19, 2015 in Uncategorized

WARM UP 

  • Roll out upper back 
  • High knee jump rope 5 min 
  •        (Top of every minute 5 hollow rock)

STRENGTH 

  • Strict Press x 1
  • Push press x 1
  • Jerk x 1
  •      EMOTM 10 min 
  • (Build in weight every 2 rounds, If you reach the point where you can no longer strict press you can do 2 push press and 1 jerk) 

CONDITIONING 

  • 5-4-3-4-5
  • Cluster 60/35
  • Strict Pull up 
  • 20x20yd sprints (sprint 20yds walk back start next sprint immediately upon return) 

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