3/12/2017

-Warmup

400M row

3 slow rounds

10 empty bar hang cleans

10 empty bar front squats

-Mobility

1 min hamstrings

1 min lats

-Strength

EMOM x 5

6 front squats @60%

Rest 5 mins

EMOM X 5

3 power cleans @75%

-Conditioning

For time

1000M row

Immediately into

21-15-9

Deadlifts 225/155

50 double unders after each round

-Cooldown

200M walk

Repeat stretches