9 25

 2013

Skills warmup

Workout:

4 Rounds:

 400m run

15 deadlifts, bw – 2/3bw

15 kn- elb

see 9 25 12

Finisher

snatch / clean practice

reps               Movement             weight	1	2	3	4	↓split totals
400m run
15 deadlift, bw
15 kn-elb
round splits →

time / score	recovery	Kcal
Workload (foot-pounds)	Total power (fp / min)	Athleticism power  ratio (power / bmi)

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