Wednesday 10-10

warm up
500m row or 2min airdyne

skill/strength
7×2+1 power clean +jerk(2 power cleans, then 1 jerk)

functional fitness
spend 10 minutes learning and reviewing the power clean
then spend 10 minutes learning and reviewing the jerk(may use split or push)

conditioning
run 400m
21 KB swings(55/35)
30 DUs
15 KB swings
30 DUs
9 KB swings
run 400m

functional fitness
run 400m
21 KB swings(35/20)
60 single unders
15 KB swings
60 SUs
9 KB swings
run 400m

stretch
standing hamstring stretch 2min/leg
calves 2min/leg
death stretch 2min/side