5 Jan 2013

Warm Up:
Run 400m
25 Box Jumps
10 TTB
25 Tuck Jumps
10 Hanging Wipers

Shoulder Mobility

Bergener Warm Up elements:
10 Down and Up (speed through the middle)
10 Elbows high and outside
10 Muscle cleans (fast elbows)
10 Dowel Cleans full movement

Workout:

10, 9, 8....1
Hang Power Cleans (or medball cleans)
Chest to bar pullups
Barbell Burpees