11/02/2016

-Warmup

400M row

3 slow rounds

10 empty bar hang cleans

10 empty bar front rack lunges

-Mobility

1 min hamstrings

1 min lats

-Strength

15 mins to find 3RM power clean

-Conditioning

5 min amrap

5 toes to bar

10 wall balls 20/14

Rest 2 mins

5 min amrap

21 abmat sit-ups

15 air squats

9 deadlifts 225/155

-Cooldown

200M walk

Repeat stretches