12/10/2017

-Mobility

2-3 min foam roll

1 min lats

1 min couch

-Warmup 1

500M/400M row

-Warmup 2

3 min amrap

10 empty bar hang power cleans

10 empty bar front squats

10 empty bar front rack lunges

-Strength

Find 1RM front squat @31X1 (no bounce)

-Conditioning

For time

15-12-9

Power cleans 115/85

Burpees

-Cooldown

200M walk

Repeat stretches