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