9/12/2016
-Warmup
400M row
3 slow rounds
10 empty bar front squats
10 Russian KBS 53/35
-Mobility
1 min lats
1 min quads
-Strength
EOMOM X 10
1 squat clean + 2 front squats @65% of max front squat of max front squat
-Conditioning
30-20-10
Plate ground to oh 45/25
Oh lunges
HR Push-ups
-Extra conditioning
3 rounds
400M run
2 min rest between rounds
-Extra strength
3 supersets
Max strict Pullups
Max strict ring dips
Rest 2-3 mins between sets
-Extra skill
For time
30-20-10
Double unders
ABMAT situps