12/20/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min benched shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

12 band pull aparts

7 yoga push-ups

-Strength

EOMOM X 10

5 push jerks @70%

-Conditioning

EMOM X 10

Even: 7 TNG power snatches @80% of 7RM

Odd: 6-8 UB kipping HSPU

Rest 5 mins

EMOM x 10

Even: 7 TNG power cleans @80% of 7RM

Odd: 8-10 UB CTB pull-ups

-Cooldown

200M Walk

Repeat stretches