09.19.2018

Warm up

2 Rounds, 1:00 ea:
Medball clean
Single leg Flexion (30sec L/R)

400m run

2 rounds, 1:00 ea:
Squat hold
Single arm KB/DB push press (exaggerate overhead positon, 30sec L/R)

Strength
A) E2MOM 16:00 (8 rounds, building each round if possible)
1 Squat clean + 1 Hang squat clean + 2 Jerks (split or power)

B) Front squat; 4x 4 @ 77-80%

Recovery
1000m beach run (cool down)
Banded overhead distraction  2:00/
Wall squat 4:00