Posted: December 7, 2016 in Uncategorized

Warm up 

  • Roll out and stretch x 10 min 
  • Candlesticks x 10
  • Split jumps x 5 ea 
  • Banded ohs x 10
  •    4 rounds 

Conditioning 

  • 25 min AMRAP 
  • 10 pull ups 
  • 15 power snatches 40/25
  • 20 bar hops 
  • 25 weighted step up 

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