9/8/2017
-Mobility
2-3 mins foam roll
1 min lats
1 min lizard
-Warmup
EMOM X 9
Min 1: 40 secs run/bike/row/jump rope
Min 2: 10 empty bar thrusters
Min 3: 3-5 strict pull-ups
-Strength
20 mins to find 1RM clean and jerk
-Conditioning
"Fran"
21-15-9
Thrusters 95M/65F
Pull-ups
-Cooldown
200m walk
Repeat stretches