11/9/2016

-Warmup

400M row

3 slow rounds for time

10 empty bar hang power cleans

10 empty bar front squats

-Mobility

1 min lats

1 min pigeon

1 min hamstrings

-Strength

EMOM X 10

Odd: 3 TNG power cleans @70% of 3RM

Even: 3-5 HSPU

-Conditioning

"Death by wall balls"

EMOM for as long as possible

M1: 2 wall balls

M2: 4 wall balls

M3: 6 wall balls

Until failure

Rest 5 mins

"Death by strict pull-ups"

M1: 1 strict pull-up

M2: 2 strict pull-up

M3: 3 strict pull-up

Until failure

-Cooldown

200M walk

Repeat stretches