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Clean and Jerk & Conditioning

By 12/03/2010No Comments

:startwod:

Warm Up

Row 1000 Meters NFT (not for time)

Band Stretch Shoulders to prepare for Racked Position

Practice Clean and Jerk with PVC and/or Empty Bar

Loosen up Shoulders and Hips via Mobility WOD

Strength Work

Clean and Jerk for 15 minutes
build up to a 1 rep max
rest 5 mins then:

Conditioning Work
1 Round for time of:
Row 500 Meters
Run 400 Meters
50 Double Unders or 250 Single Jump Rope

:endwod:

Steven