Thursday 14/7/16

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

e1:30mom 12
1 power clean (deep) + 1 squat clean + 1 fsquat + 1 split jerk
*increase weight as needed
last 2 sets 65kg

Metcon (Time)
for time
800m run
100 sit ups
400m run
50 t2b
RX 11:42

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