23.7.15

Posted: July 23, 2015 in Uncategorized

warm up 

  • High knees
  • Butt kickers 
  • Heel grabs 
  • Toe touches 
  • Knee hugs to lunges 

Barbell warm up 

  • Muscle cleans x3
  • Clean x 3 
  • Jerk x3
  • 3 sets 

Strength 

  • Clean + FS + jerk 6-8 sets working around 80% 

Conditioning 

  • 30 double unders
  • 20 push press 40/25 +50/30
  • 10 KB front squats 53/36 70/44
  • 5rds 

Finish with intervals 4-6 rds on rower or bike 

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