11.17.2017

Warm up:

( On a 10:00 clock)

4 lengths of gym (wall to wall shuttle run)

10 scapular push up

10 Medball clean

10 V-sits

Mobility:

1. Goblet squat OR wall squat  4:00
2. Lateral raises  3x 10

Strength:

(20:00)

Paused Back squat (3sec at bottom)

warm up, then : 6 – 6 – 6 – 6 – 6 (building, AHAP)

Conditioning:

in partners, On a running clock (18:00)

1600m row

100 DB Front rack alternating lunges @40/25

50 DB power clean @40/25

then,

AMRAP Wall balls in time remaining

Score is : time after completion of power cleans,  and number of wall balls