8/19/2016

-Warmup

400M row

3 slow rounds

10 empty bar thrusters

10 box jumps 24/20

-Mobility

1 min pigeon

1 min benched shoulders

-Strength

Find 1RM clean and jerk

-Conditioning

"Fran"

21-15-9

Thrusters 95M/65F 75M/45F

Pullups

-Cooldown

200M walk

Repeat stretches