02.22.2017

Warm up:

400m run, then
3 Rounds:
10 medball cleans
10 Dowel/empty bar thrusters
10 Hip bridges

Mobility:

10:00 cap:
1. Couch stretch   2:00/
2. Reverse DB Flys : 3x 12

Strength:

5:00 warm up clean and jerk (50%)

E2MOM 12:00 (7 rounds total)
1 power clean
1 Hang power clean
1 Hang squat clean
1 Jerk (any style)

*add weight every round*

Conditioning:

Rx
3 Rounds:
400m run
21 Hand release push ups
12 Power cleans (135/95)

Competitive
3 Rounds:
400m run
21 Handstand push up
12 Power cleans (185/125)