12.6.16

Individual warm-up
300m run/row
10 leg swings
10 PVC good mornings
:30 couch stretch
10 groiners

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 leg swings
5 downward dog to cobra transitions
20 monster walks
20 hip bridges (10/10)

A.Strength
Touch and go power clean
Every 2 minutes, perform the following sets
Set 1: 4 reps @ 50%
Set 2: 3 reps @ 60%
Set 3: 3 reps @ 65%
Set 4: 3 reps @ 70%
Set 5: 2-3 rep @ 75%
Set 6: 2-3 rep @ 80%
Set 7: 2 rep @ 85%

B.Conditioning
For time:
1000m row
15 handstand push-ups
15 power cleans 115/75
500m row
9 handstand push-ups
9 power cleans
250 row
6 handstand push-ups
6 power cleans