2012-02-21 Jerks and Over head squat
A: 5 sets of 5 jerks increasing loads for each set
Then B or C
B: 5 sets of 20 seconds, hold in the down position of your overhead squat with an empty barbell or PVC
5 sets of 5 at a moderate weight rest 60 seconds between sets (the same weight for all 5 sets)
C: Mini MetCon
as many rounds as possible in 8 minutes
50 M sprint
15 double unders
post rounds and loads to comments
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