6/17/2016

-Warmup

400M row

3 slow rounds

10 empty bar thrusters 45/35

5 toes to bar

-Mobility

1 min Lats

1 min lizard

-Test

5 attempts to find

Max UB double unders

Or

double under practice

-Conditioning

"Hammer"

5 rounds

5 power cleans 135/95

10 front squats

5 shoulder to OH

20 pullups

90 secs rest between rounds

-Cooldown

200M walk

Repeat stretches