1/17/2018

-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 @75%

-Conditioning

EMOM X 10

Even: 3 TNG Power Snatches @70-80% of 3RM TNG

Odd: 8-10 Kipping HSPU

Rest 5 mins

EMOM X 10

Even: 3 TNG Power Cleans @ 70-80% of 3RM TNG

Odd: 10-12 UB CTB Pullups

-Cooldown

200M Walk

Repeat stretches