Posted: July 24, 2015 in Uncategorized

WARM UP 

  • Row 500m 
  • Run 400m 

STRENGTH 

  • JERK COMPLEX EMOTM 10 min 
  • Push Press
  • Push Jerk 
  • Jerk 

CONDITIONING 

“The mash up”

  • 50-40-30-20-10
  • Double under
  • Sit up 
  •   Then 
  • 30 clean and jerk 
  •    Then 
  • 3 rounds
  •    400 m run 
  •    21 KB swing 
  •    12 pull ups 

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