2.7.15

Posted: July 2, 2015 in Uncategorized

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

barbell warm up 
clean x3
push press x3
jerk x3
3 sets

strength 
pwr clean + push press + jerk to DM 
dropsets pwr clean + 2 pp @75% of DM 5-8 sets

conditioning 
3 Hspu 
5 cleans 60/35 +70/45
9 wall balls 
7 rds

finish with 6 rds of hard intervals on airdyne or rower. 30 max effort 30 sec rest is 1 rd 

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