7.13.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges w/rotation
10 standing windmills

Group warm-up
:40 box shoulder stretch
10 sidelying arm windmills
:45 hip distraction
10 leg swings
20 monster walks
:30 handstand hold
*Clean and Jerk warm-up

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

B.Conditioning
3 rounds
400m run
10 shoulder to overhead 95/65
30 double unders