4/17/2017

-Warmup

400M row

3 slow rounds

Empty bar hang power cleans

10 empty bar front squats

-Mobility

1 min lats

1 min couch

-Strength

Every 3 mins X 15 (5 sets)

5 Front squats @70%

-Conditioning

For time

15-12-9

Hang squat cleans 95/65

Bar hopping burpees

-Cashout

4 min amrap

Walking lunges

-Extra strength

5X5 sumo deadlifts, climbing sets, rest 2 mins b/w sets

-Extra skill

Every 60 secs X 10 sets

1-3 UB PERFECT Muscle ups

-Cooldown

200M walk

repeat stretches