Wednesday 30th December 2015

MOB/ACT: 
2 Rounds of 30SEC each:
Switch Hip Extenders (SHE)
T-Rotation Push Ups (TPU)
Inverted Can-Cans
Glute Bridges
Marching Glute Bridge
Spot Inch Worms
Squat Pulls

3RFT:
10x Start Jumps
10x Burpees
10x Overhead Squats
10x Pass throughs

O-LIFT 15:
A. 4×6 Unbroken Power Cleans for time, 205/145 – rest as little time as possible between sets
B. 3×9 Unbroken Hang Power Snatches, 135/95 – rest as little time as possible between sets

CONDITIONING:
4RFT:
7 Clean and Jerks (185/135)
14 Toes to Bar
21 Box Jumps (24/20)
300m Run