Workout of the Day Wednesday 11.30.2016

Warm-up:

400m row, then
2 rounds
8 box jump (explosive extension)
Barbell good mornings
Medball cleans

Mobility:

1.  Prone dowel passovers 3x 10
2. Banded wall squat 4

Strength:

Russian Squat Program, Week 5 Day 14
Front Squat; 3x 3@ 95%

Conditioning:

AMRAP 15:00
5 squat cleans (165/115)
15 toes to bar
25 double unders