20 Oct 14

Posted: October 19, 2014 by House of Bross in Workout

Warmup
400M run
then
10 Kang Squats
10 Thrusters
10 OHS
5 Inchworms
2 rounds

Clean And Jerk
For the first 3 pulls do 2 cleans and 1 jerk
1×1 60%
1×1 70%
1×1 80%
1×1 85%x
1×1 90%x
1×1 95%x
3×1 85%x

5RFT
5 Cleans @ 75%
10 Burpees Over the Barbell
15 Wall Ball Shots 20/14
15 Min Cap

Cool down
3 sets TTB ME
rest 1:30 between attempts

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