16.7.15

Posted: July 16, 2015 in Uncategorized

warm up

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

Barbell warm up

  • Muscle clean x3
  • Clean x3 
  • Jerk x3
  • 3 sets

Strength 

  •  EMOTM 12 minutes first six sets every minute 1 clean and jerk increasesing weight. Last 3 sets every 2 minutes near maximal weights 

Conditioning

3 rds 

  • 5 pwr clean 60/35 +70/40
  • 10 push press ”    “
  • 5 hspu 
  • 30 double unders

Rest 2 min 

3 rds 

  • 30 Double unders 
  • 5 squat cleans 
  • 10 push press 
  • 5 rings dips 

Finish with 4-6 intervals on bike or rower 

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