7/7/2017

-Warmup

400M row

3 slow rounds

5 empty bar tall jerks

10 empty bar hang squat cleans

-Mobility

1 min pigeon

1 min lats

-Strength

Every 3 mins for 15 mins

1 clean and jerk @95%

-Conditioning

3 rounds

30 air squats

15 hang power cleans 115/85

30 double unders

-Cashout

4X6 DB Bulgarian Split Squats @31X1, Rest 2-3 Mins b/w sets

-Cooldown

200M walk

Repeat stretches