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