Sunday, August 9, 2015



Warmup circuit
3 rounds for skill, 10 each  
Pike on rower
Kettlebell swing/ clean and jerk/ snatch

Up to 80% of 1 rm at most
You may add some weight as you go, work on the skill.

OTM 10
Power clean, 3 (heavy but no more than clean work above)
Box jump 3, 30/24 or higher 

Extra credit: Back squat 20 reps, start at 50% of 1 rm and add a few pounds each time.  Aim for doing this twice a week; don't do it today if you did it yesterday.

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