05.24.2017

Warm up:

Row 500m, then with an empty bar; 3 rounds :
5 clean shrugs
5 clean pulls
10 full squat clean (pause 2″ at the bottom) with elbows high and straight back.
10 bench dips (just dips on a bench with feet on the ground)

Mobility:

10:00 cap:
1. Quad/posterior chain smash  2:00/
2. Super front rack hold for 30 sec, then 10 triceps extension with DB. 2 sets each side

Strength: 

[15:00]
Squat clean;
Build up to heaviest DOUBLE possible.. must be TOUCH AND GO!

Conditioning:

EMOM 15:00
Min 1: 10 burpees
Min 2: 8 Frontsquats (AHAP)
Min 3: 6 ring dips (kipping is ok, but no band!)