Tuesday 8 July 2014

Wednesday July 9th 2014

Prep
Run 1 mile 
10 pass through 
 20 air squat
30 sec HSPU hold 

Strength
5x3 split jerk
Build to a 3 RM 

Conditioning 
10 min AMRAP 
30 push ups 
20 pull ups 
10 muscle ups/ring dips 

Recovery 
Overhead distraction 
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