09.27.2018

Warm up:

2 rounds:

Row 400m

15 banded pull apart

10/side Hip opener with post

2 wall walk (hold 5 sec at top)

Then :

With empty bar (2 sets of)

10 clean high pulls

10 bent over row

10 push press

(Unbroken)

Strength/Endurance:

5 Rounds, on the minute:
1. Max reps Power clean (135/95)
2. 200m run
3. Max reps Push jerk (135/95)
4. Max Calorie row
5. Rest
6. Rest

score is total reps for power clean, push jerk, and calorie row combined across all five rounds

Recovery:

Ball tack & floss; 2:00/
Couch stretch; 2:00/