1/30/2017

-Warmup

400M row

3 slow rounds

10 empty bar hang cleans

10 empty bar front squats

-Mobility

1 min couch

1 min lats

-Strength

Every 2 mins for 5 sets each, Alternate between

A. 8 Front squats @60%

B. 3 Power cleans @70%

-Conditioning

EMOM X 14

Even: 3-5 bar muscle ups or 8-10 CTB pull-ups

Odd: 10-12 alternating pistols

-Cooldown

200M walk

Repeat stretches