Posted: July 10, 2015 in Uncategorized

WARM UP 

  • Jump rope 5 min every fail 3 hollow rock 

STRENGTH 

  • Press 
  • Push press 
  • Jerk 
  •  EMOTM 10 min increase weight every two reps 

CONDITIONING 

  • 15-10-5 
  •    Clean and push press 60/35 70/45
  •    Burpee pull up 
  •  Rest 2 min 
  • 15-10-5
  •     Front squat 60/35 70/45
  •     Toe to bar 
  • Finish w sled push 
  •     10×20 yds 

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