11.09.2017

Warm up:

1000m row
OR
800m run
OR
40cal bike

Mobility:

1. Super front rack 2:00/
2. Clam shells; 3x 10(L+R)

Weightlifting:

2x 5/ea w/ empty barbell:
hang clean shrug
hang clean pull
muscle clean
front squat
push press
rest 30 seconds

Warm up, then:

E2MOM 10:00(5 Rounds):

4 Squat cleans + 1 Jerk (across, AHAP)

Conditioning:

For Time:

50 Wall balls (20/14)
25 Kettlebell swings (32/24/16)
30 Wall balls
15 Kettlebell swings
10 Wall balls
5 Kettlebell swings