03.02.2017

Warm up:

3 Rounds, 30sec/ea:
Medball cleans
Ring rows
Football steps
Walking planks
Rest

Mobility:

10:00 cap:
1. Wrist mobilization (floor and dowel)  2:00/
2.  3x 5 Hang clean pulls

Strength:

Hang power clean; 3 – 3 – 3 – 3 – 3 (building)

Conditioning:

EMOM 20:00
1:00 : Power clean @ 70%
2:00 : 6 Front squat (same weight)
3:00 : Calorie row (12/10)
4:00 : 15 Back extension