7-22-14

Warm Up: – AMRAC 8

8 kb/db swings

8 alt arm kb/db thrusters (same as above)

Bridge run (jog down, sprint back)

Skills: – AMRAC 7 – Archer pushups / ring pushups

AMRAC 7 – Ring L-sits

WOD: – Add weight each set: 

Clean & Jerk : 1-1-1-1-1

Power Clean : 3-3-3-3-3

Deadlift : 5-5-5-5-5

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