Tuesday December 9th 2014

Prep
Overhead mobility 
3 x 10 KB windmills-10 Scap push ups-10 Shuttle runs 
Burgner Warm up 

Strength 
Jerk from bedind the head in split 
3-3-3-3-3

Conditioning 
3 RFT
20 T2B
15 Burpees 
10 OHS 65/95 

Recovery
Row 500m  
25 Band pull downs
Trap smash