8/18/2017

-Mobility

2-3 mins foam roll

1 min benched shoulders

1 min lizard

-Warmup

EMOM x 9

Min 1: 100M jog

Min 2: 2 empty bar tall jerks + 3 OHS

Min 3: 30 secs weighted active squat hold

-Strength

Every 3 mins for 15 mins

1 clean and jerk @97.5%

-Conditioning

"Nancy"

5 rounds:

400M run

15 OHS 95/65

-Cashout

8 reps X 4 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