8.15.16

Warm up

Slow jog 400 m+15 light kb swings+15 wide stance squats  X 4

Mobility

A) class 

B) 10x:90

1 power clean+3 fs+1 jerk

C) 

2 legless 

4 rope climbs

100 m front rack carry 225/155

10 muscle ups

100 m front rack carry 

4 rope climbs

2 legless