9/19/2016

-Warmup

400M jog

3 slow rounds

10 goblet squats 53/35

10 KBS

-Mobility

1 min lats

1 min quads

-Strength

EOMOM x10

1 squat clean + 1 front squat @70% of max front squat

-Conditioning

15-12-9

Thrusters 135/95

200M sprint after each round

-Extra strength

3X10 back rack walking lunges

Heavier than last week

-Extra conditioning

3 rounds

500M-400M-300M-200M-100M row

Rest 1 min between sets

-Extra skill

EMOM X7

6-8 toes to bar

Or work on toes to bar