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