9465 Creosote Rd Suite 300F
Gulfport, MS 39507
phone: (228)297-2335

February 11, 2014

February 10, 2014

Warm Up: Foam Roll Lats, La’x Ball Shoulder/ Pec tie in, 

2x Hip Mobility drill, 2x PVC (dislocate, good morn., front squat)

Barbell: 2x5ea Clean Pull, Power clean, Front Squat, Jerk



1) 10min, every 45sec

1- Power Clean @50-60%

1- Hang Power Clean

2- Jerks

2) 4rds

30sec KB Snatch, rest 30

30sec Row, rest 30

30sec T2B, rest 30

30sec Double Under, rest 30



1) 10min, every 45sec

2- Hang Power cleans

2- Jerks


30sec KB Swing, rest 30

30sec Row, rest 30

30sec Knee to elbow/ knee raise, rest 30

30sec Single under, rest 3o


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