10.12.15

Posted: December 10, 2015 in Uncategorized

Warm up 

  • 30 jump rope 
  • 20 sit ups 
  • 10 push ups 
  • 3 rds 
  • Childs pose as needed 
  • Pigeon pose as needed 

Barbell warm up 

  • Muscle cleanx3 
  • Clean x3 
  • Push pressx3 
  • 3 sets 

Strength 

  • Clean + FS + push jerk 5-7 sets 

Conditioning 

  • 12 dead lifts 60/30 70/40
  • 9 hang clean 
  • 6 push jerk 
  • 200 m run 
  • 5 rds 

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