11.20.15

Warm up)

Run 1 mile

10 hip extensions+ 20 push-ups+30 air squats X 3

A) build to a 1 rm power snatch.

B) build to 1 rm jerk

C) walking sled drag 1.5x body weight 400 m

D) sled push fast 1.5x body weight 400 m

E) run 400 m X 4 

F) class at some point