3/29/2017

-Warmup

400M jog

3 slow rounds

10 empty bar front squats

10 hanging knee raises

-Mobility

1 min hamstrings

1 min lats

-Strength

EMOM X 10

Min 1-3: 1 squat clean @70%

Min 4-6: 1 squat clean @75%

Min 7-8: 1 squat clean @80%

Min 9-10: 1 squat clean @85%

-Conditioning

EMOM x 24 (6 rounds)

Min 1: 150/100M row

Min 2: 100' DB farmers carry 75/55

Min 3: 30 double unders

Min 4: 15 abmat sit-ups

-Cooldown

200M walk

Repeat stretches