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