04.06.2017

Warm up:

800m dolphins run, then
2x 10 ea/
medball cleans
wall balls
ring rows

Mobility:

10:00 cap:
1. Super front rack  2:00 /
2.  DB reverse fly  3x 12

Strength:

10:00  warm up power clean (build to 90%)  : 3 – 2 – 2 – 1 – 1

Conditioning:

EMOM 21:00
1:00 : 4 Power cleans @ 70 – 75%
2:00 : 8 DB push press OR 8 Handstand push up
3:00 : 12 Calorie row