5/12/2017

-Warmup

400M row

3 slow rounds

10 empty bar hang squat cleans

10 empty bar strict press

-Mobility

1 min pigeon

1 min banded shoulders

-Strength

EOMOM X 10

2 squat cleans + 1 jerk @80% of clean and jerk

-Conditioning

20 min amrap

400M run

10 HSPU

20 air squats

30 double unders

-Cashout

3X12/Leg Bulgarian split squats at 30X1 tempo. First set no weights, add dumbbells if this is easy.

-Cooldown

200M walk

Repeat stretches