Friday 12.27.13

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1. Hang clean(above the knee)

2 on the min for 6 min@75% 1 rm

re set between reps. No touch and go.

if you don’t know your max work to something that feels moderately heavy and use that weight.

 

2. ball slam and sprint

5 ball slams@40/20

50 yard shuttle

x 8; rest till it’s your turn again

3. banded pull-aparts

3 sets of 10-12

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