More Hamstring Adventure Time 09.14.2015

ALL: Metcon (No Measure)

3 Sets:
5 Quadruped Thoracic Rotations/Side
10 Half Kneeling Split Squats
10 Kettlebell Deadlifts
Jog 200m

Notes
QTR: https://www.youtube.com/watch?v=7s-JA47jiE4
HKSS: https://www.youtube.com/watch?v=dy-UnqtFAlQ
KBDL: https://www.youtube.com/watch?v=OfIeq5BLgqo

ALL: Clean with a pause below the knee ( 80%x2, 85%x2, 90%x1, build to heavy single)

EXTRA: Snatch (70%x3x3)

ALL: Metcon (Time)

3 Rounds for Time:
Run 400m
12 Deadlifts, 245#/165#
24 Pushups

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