Wednesday, June 15, 2016


1 Clean + pause jerk + jerk:  work up to a heavy set
*2 second pause in the split position*

2. Plyos
Lat cone hops -> box jump 4X3+3
Repeat broad jump (2) 4X2
SL star drill 4X4+4

3. WOD

How fast can you complete 21-15-9?
Pull ups
Wt'ed roll up (35/25)

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