9.7.15

Posted: July 9, 2015 in Uncategorized

warm up

  • High knees 
  • Buttkickers
  • Heel grabs 
  • Toe touches
  • Knee hugs to lunges

Barbell warm up

  • Muscle clean x3
  • Pwr clean x3
  • Push press x3 
  • 3 sets

Strength 

  • Pwr clean + push press + jerk working sets 5-8 times

Conditioning 

  • 15-12-9 rest 1 min 12-9-6 rest 1 min 9-6-3
  • Thrusters 50/25
  • Pull ups 
  • Box jumps

Finish with 6 rds of intervals 30 hard work 30 sec rest. Rowing or airdyne. 

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