Posted: December 24, 2015 in Uncategorized

Warm up 

  • 100 jumping jacks 
  • 30 push ups 
  • 30 sit ups 

Barbell warm up 

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

Strength 

  • Clean and jerk max then dropsets 60% 6×1 

Conditioning

  • 2 clean 60/30 70/40
  • 4 thrusters 
  • 6 wall balls 
  • 8 pull ups 
  • 10 box jumps 
  • 5 rds

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