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