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