5/10/2017
-Warmup
400M jog
3 slow rounds
10 plate ground to oh 25/15
15 air squats
-Mobility
1 min calves
1 min benched shoulders
1 min butterfly
-Conditioning
8 rounds
30 secs on/30 secs off
Rowing (should be at a hard, but sustainable pace)
Rest 4 mins
4 rounds
30 secs on/30 secs off
A. Hang power cleans 75/45
B. Back squats 45/35
Rest 4 mins
EMOM X8
Even: 100M Sprint
Odd: 30 secs Single Arm kb front rack hold (Alternate arms each round)
-Extra OLY work
Every 90 secs X5 sets
3 high hang squat snatches @70% of your heavy 3
-Cooldown
200M walk
Repeat stretches