Stretches:
Shoulder stretches
Hang high pulls
Cleans
Dead lifts
Core Lift: Conventional Dead Lift
12x50% 10x65% 8x70% 3x6x75%
Wod: 4 rounds (increase weight each round)
10 8 6 4
Rack high pulls
(Men 95, 115, 125, 135), Women 45, 50, 55, 60)
KB Cleans per arm
Thursday, November 12, 2009
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