Workout of the Day 10/9/2013

Weightlifting

Jerk From Rack to Heavy Single

Conditioning

EMOM 16 min

On odd Numbers: 8 Hang DB power cleans

On even numbers: 10 pull ups(CTB if too easy)

Extra Work

DB Row 8×5 Superset with Band Face Pulls 3×22

DB Strict Press 3×10

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