12/27/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min lats

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

10 empty bar good mornings

5 kneeling to vertical jumps

-Strength

10 mins to find 5RM TNG power snatch

Rest 5 mins

10 mins to find 5RM TNG power clean

-Conditioning

5 min AMRAP

500M row

AMRAP wall balls 20/14 in remaining time

-Cooldown

200M Walk

Repeat stretches