8.16.2019

Warm up:

Marsh mile run OR 1600m row OR 50cal bike
then,
3x
5 Hang clean shrug
4 Hang clean pull
3 Muscle clean
2 Front squat
1 Jerk

Strength:

E2MOM 14:00 (7x)
Clean and Jerk
3-3-2-2-1-1-1
(building to daily max)

Conditioning:

V1
4x
AMRAP 3:00
4 Burpee pull ups
4 Power cleans (135/95)
8 Air squats
rest 1:00

V2
4x
AMRAP 3:00
2 Muscle up (bar or ring)
4 Power cleans (155/105)
6 Front Squats (155/105)
rest 1:00

Auxiliary:

6x .20 GHD hold
.40 Rest

Recovery:

4:00 (2:00 L/R) EACH
Couch Stretch
Banded bully