12 December 2010


Mobility Training:

HAM Complex
3x Hip swivel each direction
10x Hip crossovers (legs straight) each direction
6x Backward rolls
5x Shoulder dislocates
10x Cossack squats
10x Dive bomber push-ups
6x Hand walkouts
3x Scorpion strikes each side
10x Legs swings each leg
50x jumping jacks


Work up to 1RM Deadlift
Work up to 1RM Clean and Push-press
Work up to 1RM Front Squat

Work Capacity:

5 Rounds for time
10x Snatch 95/65 lbs.
10x Thrusters 95/65 lbs.
10x Burpees

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