8/29/2016

-Warmup

400M jog

3 slow rounds

10 empty bar front squats

10 kips

-Mobility

1 min couch stretch

1 min lats

-Strength

EOMOM X10

1 squat clean + 4 front squats @55% of front squat max

-Conditioning

8 min AMRAP

3 Power cleans 165M/115F

6 toes to bar

Suicide sprint 0/15'/30'

4 power cleans

8 toes to bar

Suicide sprint

5 power cleans

10 toes to bar

Suicide sprint

Etc.

Pick one

-Extra Strength

3X12 (per leg) Back rack walking lunges

-Extra conditioning

EMOM X8

100M row (sprint)

-Extra skill

EMOM X5

30 secs max double unders