Posted: January 14, 2016 in Uncategorized

WARM UP

  • High knees
  • Butt kicks 
  • Heel grabs 
  • Lunges
  •     X 4

STRENGTH

  • Hang clean x 2 + jerk 
  • Emotm x 12 increase weight as needed

ENDURANCE 

  • Row 5k 

CONDITIONING 

  • 10 KB swing
  • 5 power clean
  • 10 pull ups
  • 5 power cleans 
  • 10 box jump 
  •    5 rounds 

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