Thursday 8-30

Labor Day schedule changes

Saturday 9/1 9am class canceled, and Monday 9/3 6am class canceled. All other classes will run.

warm up

run 2 laps
shoulder prep from the board

skill/strength
7x 2 hang cleans +1 jerk as heavy as possible
rest 1 min between rounds

conditioning
Run 400m
40 HR Pushups
30(steps) Single Arm KB OH Walking Lunges 35/20# (15l/15r)
20 Power Cleans 95/65
30 HR Pushups
20(steps) Single Arm KB OH Walking Lunges 35/20#(10l/10r)
10 Power Cleans 95/65
Run 400m