03.15.2017

Warm up:

2 Rounds:
20 leg swings Left
20 leg swings right
10 medball cleans
3 wall climbs

Mobility:

10:00 cap:
1. Couch stretch OR quad smash  2:00/
2.  Squat hold, alternating weight between left/right foot, 30sec/ea

Strength/Skill:

[10:00] Pistols progressions  +  warm up cleans
1. box
2. front weighted
3. rings

EMOM 16:00
1:00 : 8 Pistols
2:00 : 4 Power clean & Power jerk (AHAP, good technique)

Conditioning:

AMRAP 8:00, Ascending ladder :
1-2-3-4.. Squat cleans (135/95)
2-4-6-8.. burpee over bar