March 8, 2018

Warm up:
Dynamic warm up
8 Pwr Jerk Drop PVC- Bar
10 Lateral box jumps
8/8 SA DB Press
x2

Strength:
2 Power Jerks 75%-85%
Rest 90sec-2min
X5

Endurance:
Row 1000m
Run 800m
REST 4min
Row 500m
Run 400m
REST 3min
Row 250m
Run 200m

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