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December 18, 2013


December 18, 2013

Warm Up: 2x 30sec Hang/ Squat, 2x Hip Mobility Drill

20 Lying KB rotations each arm

Banded front rack/ tri pull from low band position, 10ea. banded shoulder pulls with arm behind the back

2x PVC (dislocate, good morning, front squats)

PVC/ Barbell clean drill

1)Clean and Jerk: [email protected]%, 2×[email protected]%, 3×[email protected]%


Run 800m

20 KB Swings

40 Sit Ups

20 KB Swings