10/10/2016

-Warmup

400M jog

3 slow rounds

10 empty bar hang power cleans

10 empty bar front rack lunges

-Mobility

1 min couch

1 min lats

-Strength

Every 90 secs X5

2 squat cleans + 1 front squat @65%

Of 1RM front squat

-Conditioning

5 min AMRAP

250M Row

10 BURPEES

15 KBS 53/35

Rest 3 mins

5 min AMRAP

15 wall balls 20/14

30 double unders

-Extra conditioning

Run 1 mile for time

-Extra strength

3X3 deadlifts @85% of 3RM

-Extra skill

3 rounds

10-15 CTB Pullups

Rest 1 min between sets