11/28/2016-Warmup400M Row3 slow rounds5 strict pull-ups or 10 ring rows10 kbs 53/35-Mobility1 min lats1 min hamstrings-StrengthEMOM X10Even: 3 tng power cleans @ 85% of 3RMOdd: 6-8 toes to bar-Conditioning3 rounds15 hang power cleans 95/6515 lateral hopping...
11/23/2016-Warmup400M row3 slow rounds5 strict pull-ups or 10 ring rows10 empty bar hang hang cleans-Mobility1 min lats1 min pigeon-StrengthEMOM X10Even: 3 tng power cleans @ 80% of 3RMOdd: 4-6 HSPU-Conditioning5 rounds20 air squats10 toes to bar-Cooldown200M...