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