2/10/2017

-Warmup

400M row

3 slow rounds

10 Russian kbs 53/35

10 kb goblet squats

-Mobility

1 min lats

1 min pigeon

-Strength

Every 90 secs x 5 sets

1 clean complex at 80%

1 power clean + 1 hang squat clean + 1 full squat clean + 1 front squat

-Conditioning

"The Chief"

5 rounds

3 mins on; 1 min off

3 power cleans 135/95

6 push-ups

9 air squats

-Cooldown

200M walk

Repeat stretches