7.02.2019

Warm up:

3×1:00 ea
row/run
Kbell Goblet squat -> Bicep curl -> Halo flow
Kip swing -> Scap push up (.30/.30)

then,
3x.30 Lat stretch on Rig (L/R)

Strength:

V1
Front Squat
10×3 (approx. 65%)
rest exactly 60sec

V2
Squat Clean
10×2 (approx. 60%)
rest exactly 60sec

Conditioning:

V1
AMRAP 15:00
10 Pull up
20 Kettlebell swings (24/16)
10 Alternating KB Reverse Lunge (24/16)

V2
AMRAP 15:00
10 Chest to bar pull up
20 Kettlebell swings (28+/20+)
10 Alternating KB Reverse Lunge (28+/20+)

Auxiliary:

10:00 Max Distance row

Recovery:

4:00 (2:00 L/R) EACH
Banded overhead distraction
Couch stretch