6.27.17

Warm up: 

12 min Shuttle run 

(40ish yards each direction) 

At 0, 3, 6, 9 minutes do; 

15 wallballs 30/20
Mobilize
A) weightlifting 

Every 2 min for 14 min

(start at 60-70% of 1 rm power clean)

1 Power clean+3 front squats+1 split jerk 

B) class

C) 

3 rounds 

Row 500 m

20 hang power Snatch 95/65

+

3 rounds 

Row 500 m

20 hang squat cleans 95/65

D) weakness work 

Tuesday, June 27th, 2017 at 4:26 am / Competitive