2/13/2017

-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 alternating between

A. 8 Front squats @60%

B. 2 Power cleans @80%

-Conditioning

21-15-9

Box jumps

HR push-ups

CTB pull-ups

-Cooldown

200M walk

Repeat stretches