16.08.10

Warm: 

• Row or run 75-80% effort

Mob:

• Calves/ ankles
• Shoulders /Wrists

Strength: 

• Power Snatch(2 x 4s)
• Power Clean (2 x 4s)
• Back squat ( 5 x 5s)

Conditioning:

(30min cap)
1mile run
40 toes to bar
20 Clean and Jerk  (135/95)
1mile run