5/1/2017

-Warmup

400M row

3 slow rounds

Empty bar hang power cleans

10 empty bar front squats

-Mobility

1 min benched shoulders

1 min couch

-Strength

EOMOMX10 (5 sets)

3 Front squats @80%

-Conditioning

For time

15-12-9

Power cleans 135/95

Toes to bar

-Cashout

5 min amrap

Walking lunges

-Extra strength

5X3 sumo deadlifts, climbing sets, rest 2 mins b/w sets, heavier than last time

-Extra skill

Every 50 secs X 10 sets

1-3 UB PERFECT Muscle ups

-Cooldown

200M walk

repeat stretches