3/22/2017

-Warmup

400M row

3 slow rounds

10 empty bar thrusters

10 empty bar good mornings

-Mobility

1 min hamstrings

1 min chest

-Strength

Every 90 secs X 5 sets

3 thrusters @85%

-Conditioning

5 min amrap

15 KBS 53/35

20 air squats

Rest 5 mins

5 min amrap

10 power cleans 115/75

10 burpees

-Cooldown

200M walk

Repeat stretches