Posted: December 6, 2016 in Uncategorized

Warm up 

  • TRX atomic crunch x 10 
  • MB Slam x 10
  • Jumping jacks x 25
  •    4 rounds 

Strength 

  • Power cleans 10 x 2 
  • Every 45 sec 

Conditioning 

  • 800 m run 
  • 21 clean and jerks 60/35
  • 600 m run 
  • 15 clean and jerks 80/45
  • 400 m run
  • 9 clean and jerks 100/55
  • 200 m run 

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