Training 10-12-2015

Warm-up: Joint Mobility/Dynamic


1. 7 Rounds: Every 60 Seconds perform the following

1 x Power clean and Split Jerk

*Begin your first round at a load not exceeding 135/95 and build each round focus on explosive, crisp clean movement

2. 5 Rounds: Every 90 Seconds perform the following

2 x Barbell Backrack Lunges (1r/1l), 1 x Good Morning

*Rest 60-90 seconds between efforts
*Perform all reps on your right leg first then all legs on your left, do not exceed 35-45% of your 1rm Squat


3 Rounds

35 Double Unders
20 American Swings 70/53

Cool Down: 3-5 Minutes of light monostructural work (row,jog,bike,skip rope,etc)

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