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