10/20/2017

-Mobility

2-3 min foam roll

1 min couch

1 min lats

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 10 goblet squats 53/35

Min 3: 3-5 strict pull-ups

-Strength

EOMOM X 10 (5 sets)

2 high hang squat cleans @80% of 1RM high hang squat clean

-Conditioning

"Marco”

3 rounds:

21 pull-ups

15 HSPU

9 thrusters 135/95

-Cooldown

200M walk

Repeat stretches