08.09.2018

Warm up:

3 Rounds :
10 Medball cleans
10 Medball push press (exaggerate overhead)
Single leg flexion (30 seconds Left)
Single leg flexion (30 seconds Right)
Dead hang from bar or rings (30 seconds)

weightlifting:

10:00 warm up clean

E2:00MOM 14:00 (7 Rounds)
3 Squat clean @ 70%

Conditioning:

AMRAP 10:00
40ft Overhead plate walking lunges (45/25)
20 wall balls (20/14)

Recovery:

1. Couch stretch 2:00/
2. Deltoid smash 2:00/