Tuesday November 19th 2013

Prep/ Mobility 
Hammy smash with lacross ball 
20 Shuttle runs 
Leg swings 

Strength 
in 10 Min find a 1RM Clean and Jerk

Conditioning 
For time;
32 WBS 14/20 
16 Burpees 
8 Pull ups 
4 Power clean 105/155
8 Pull ups 
16 Burpees 
32 WBS 14/20

Recovery 
Bully stretch with band