Warm up
Run 400m
2 rounds of:
10 pull ups
10 push ups
10 sit ups
10 back extensions
10 ring dips
10 squats
10 double unders
Hip and shoulder mobility
Techinical
Medicine ball clean skils
WOD
3-3-3-3-3
Cleans
http://www.youtube.com/watch?v=zSE4hnVDREY&feature=related
or
Snatch
http://www.youtube.com/watch?v=o5F7X-UBETE
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