12/21/2016

-Warmup

400M row

3 slow rounds

10 empty bar hang cleans

10 empty bar front squats

-Mobility

1 min banded shoulders

1 hamstrings

-Strength

Every 3 mins for 15 mins

3 touch and go power cleans @95% of 3RM

-Conditioning

For time

60 Double under

30 OH lunges 75/45

15 Strict pull-ups

40 double under

20 OH lunges

10 strict pull-ups

20 double under

10 OH lunges

5 strict pull-ups

-Cooldown

200M easy row

Repeat stretches