10/11/17

Warm-up
Warm-up
2rnds nft:
(with a partner, outside)

200m jog
10 – synchronized squat jumps
8 – synchronized burpees
25m partner wheelbarrow (each)

Weightlifting
Hang Clean (*ascending)
increasing weight each set complete 3 sets of 3 full depth hang squat cleans.
Front Squat (*ascending)
increasing weight each set, complete 3 sets of 3 front squats from the rack.
Push Jerk (*ascending )
increasing weight each set, complete 3 sets of 3 push jerks from the rack.