01.31.2018

Warm up:

800m row
or
800m run
or
40cal bike

Mobility:

[10:00]

1. Super front rack OR dowel external rotation mobilization 4:00
2. Ball tack & floss OR wall squat 4:00

Strength:

[20:00]

2x 5/ea with empty barbell:
Hang clean shrug
Hang clean pull
Muscle clean
Front squat
rest 30sec

E2MOM 16:00 (8 rounds)
2 Squat clean (building)

Conditioning:

Rx:
AMRAP 6:00
6 Strict push ups
18 double unders

Rx + :
AMRAP 6:00
6 Strict ring dips
18 double unders