8/4/2017

-Mobility

2-3 mins foam roll

1 min benched shoulders

1 min lizard

-Warmup

EMOM x 8

Min 1: 40 secs row

Min 2: 5 empty bar tall jerks

Min 3: 10 Kips

Min 4: 15 wall balls 20/14

-Strength

Every 3 mins for 15 mins

2 clean and jerks @87.5%

-Conditioning

"Jackie"

For time

1000M row

50 thrusters 45#

30 pull-ups

-Cashout

10 reps X 3 sets, Bulgarian Split Squats @31X1, Rest 2-3 Mins b/w sets

**Start with body weight and add db's if it's easy**

-Cooldown

200M walk

Repeat stretches