9/7/2016

-Warmup

400M row

5 slow rounds

5 empty bar hang squat cleans

10 empty bar good mornings

-Mobility

1 min couch stretch

1 min lats

-Strength

EOMOM X10

1 Squat clean + 3 Front squats @60% of 1RM front squat

-Conditioning

21-15-9

Deadlifts 95/65

Front squats 95/65

-Extra conditioning

5 Rounds for time

200M sprint

Rest 90 secs between rounds

-Extra strength

3X10 back rack walking lunges (per leg) heavier than last week

-Extra skill

Ring Muscle up work

Or

1 set of max UB ring muscle ups

-Cooldown

200M walk

Repeat stretches