Warm-up: Run 400m, Fanny Wackers, Frankensteins, over the fence, under the fence, forward arm circles, backward arm circles
Strength: 12 sets of 1 Dynamic Effort Power Cleans. Â Perform 1 Rep every 30 seconds at maximal speed.
5 Rounds for time:
Reverse Lunge – 45/25# Plate overhead 10 each side
40 Double unders
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Chinese Weightlifting Technique Series.