6/11/2016

-Warmup

800M jog

Rest 2 mins

800M run

Rest 1 min

800M for time

-Mobility

1 min banded shoulders

1 min butterfly (groin)

-Strength

EOMOM X10

5 tng push jerks

*start @70% and work up

If you don't have a push jerk max find 1RM

-Conditioning

3 rounds

10 power snatches 135M/95F

25/20 calorie row

-Cooldown

200M walk

Repeat stretches