01/07/2015 Warm-up Clean & Jerk Warm-Up 15 Foot Shifts 15 - TopicsExpress

01/07/2015 Warm-up Clean & Jerk Warm-Up 15 Foot Shifts 15 Punch Squats Bar Drills (45/35) -Clean Grip Muscle Snatches -Clean Grip Jump Shrugs -1 Power Clean +1 Front squat x5 -5 Full Cleans -10 Eye Jerks Weightlifting Clean and Jerk (Work to a Daily Max) 25 Min Cap Metcon Franrap (AMRAP - Rounds and Reps) 8 Min AMRAP 21-15-9 Thrusters(95/65) Pull-Ups Complete FRAN As Many times as possible in 8 Min. Aftermath 100 Banded Leg Curls Seated Box Jump (3 X 5)

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