7-19-13

WEIGHTLIFTING

REST DAY or perform tomorrow’s lifts

WARM-UP

Row 500 meters
3 Rounds, 5 reps each with barbell
Hang Power Clean
Front Squat
Push Press
Overhead Squat
Sampson Stretch 10-15 secs each leg

STRENGTH

15 mins to find Power Clean Heavy Single

CONDITIONING

5 rounds for time:
5 Power Clean, 80% of HS
50 Double Unders