August 19, 2013

8/20/13

warm up: dynamic

Strength: Clean complex:
              2 power clean+2 jerks
  **work to a heavy set in 12 minutes**

wod: for time:
        run 400m
       50  hang squat clean thrusters (95/65)
       run 400m
**7 burpees each time you drop the dumbbells**

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