6.6.16

Individual warm-up
300m run/row
10 leg swings
10 lunges w/rotation
:30 couch stretch
10 groiners

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
:45 hip distraction
10 groiners
30 band pull aparts
30 IR/ER
20 monster walks
-warm up clean and jerk-

A.Strength
Clean and Jerk
Set 1- 3 reps @ 60%
Set 2- 3 reps @ 65%
Set 3- 2 reps @ 70%
Set 4- 2 reps @ 75%
Set 5- 1 rep @ 80-85%
Set 6- 1 rep @ 80-85%
-rest 2-3 minutes between sets-

B.Conditioning
10-9-8-7-6-5-4-3-2-1
power clean 115/75
goblet squat 55/35