10.22.2018

Warm up

2 rounds, 1:00 each
Med ball clean
Glute bridge
Scap push up
Scorpion kick
200m jog (not on timer)

Then, 2 rounds, 6 reps each with empty bar:
H. Clean shrug
H. Clean pull
H. Muscle clean
Pause front squat

Strength

E2MOM 14:00 (7 rounds)
Clean (full)
3 – 3 – 2 – 2 – 1 – 1 – 1

Conditioning

“The Chief”

5 rounds
AMRAP 3:00
3 power cleans (135/95)
6 push ups
9 air squats

Rest 1:00

Recovery

4:00/ea (2/2)

Pec smash
Couch stretch