06.13.2017

Warm up:

10:00
400m run or row, then:
With an empty bar
5 Power Clean
5 Jerks
5 Pause Front Squat (2sec bottom)
5 Stiff leg Deadlift
5 yoga push up

Mobility:

1. Super Front rack or 1st rib mobilization   2/
2. Banded Goodmorning 3×20

Strength:

5:00 – 8:00 : warm up barbell movements

EMOM 14:00 :
Min 1.  2 clean and jerk (any style)
Min2.  4 Front Squats
(Add weight every 2 minutes)

Conditioning:

EMOM 7:00:
.40 on / .20 off
10 wall ball + Max push up

Score is max push up. (Strict form ONLY, from feet or from knees)