1/4/2016

-Warmup

400M row

3 slow rounds

5 strict pull-ups

Or 10 ring rows

10 empty bar strict presses

-Mobility

1 min lats

1 min benched shoulders

1 min pigeon

-Strength

12 mins to find 1RM PUSH jerk

-Conditioning

"Grace"

For time

30 clean and jerks 135/95

-Cooldown

200M walk

Repeat stretches