21 August 2013

Warm Up: 

15 minute grinder

Supplemental Work: 

(ladder 10-1)
100m sprint
10x burpees

100m sprint
9x burpees
........
100m sprint
2x burpees

100m sprint
1x burpees

Strength: 

clean & jerk, 6x3

Conditioning:

as many as possible, 12 minutes

3x power clean
6x pull ups (strict)
9x ring push ups

Supplemental Work:

core stability