12/7/2016

-Warmup

400M ROW

3 slow rounds

10 empty bar hang cleans

10 empty bar front squats

-Mobility

1 min lats

1 min pigeon

-Strength

EOMOMX10

3 tng power cleans @85% of 3RM

-Conditioning

For time

3 rounds

20 Alternating pistols

30 abmat sit-ups

40 double unders

-Extra conditioning

4 rounds

500M ROW

Rest 2 mins between sets

-Extra strength

For time

1-2-3-4-5-6-5-4-3-2-1

UB Strict pull-ups

-Extra skill

For time

1-2-3-4-5-6-7-6-5-4-3-2-1

UB CTB pull-ups