Thursday 30/6/16

Warm-up 2x
50 single under
7 front squats
3 drop jumps

1min overhead stretch on rings
1min ankle dorsflexion w/ bar

Power Clean + Jerk 2x
5 clean deadlift
5 clean high pull
5 muscle clean
5 power clean
5 split jerk

Weightlifting
1 muscle clean + 2 power clean (high) + 3 power clean (deep) + 1 split jerk
e1:30mom 12 *increase weight as needed
last set 55kg

Metcon amrap 12
8 s20 60/40
8 hspu
8 strict pull ups
RX 6+13

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