“monday 12.16.13”

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Warm-up:

          hip mobility

Skill:

           power clean

Strength:

        back squat:  (use 90% of 1rm as your 1rm when figuring out %)

             3x70%

             3x80%

             3+x90%

WOD:

         1min ME box jump overs (24/20)

         rest 2 min

         35 power cleans (205/140)

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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