4.27.16

Individual warm-up
300m run/row
10 leg swings
10 groiners
10 PVC dislocates
10 PVC pass throughs

Group warm-up
:40 thoracic spine barbell stretch
10 sidelying arm windmills
10 groiners
10 PVC good mornings
20 monster walks
:30 handstand hold
*warm up clean + jerk w/barbell

A. Strength
Every 2 minutes, for 16minutes:
Power clean + Hang Clean + Jerk
*Build to a heavy set for the complex

B. Conditioning
12 min AMRAP
250 row
15 wall balls 20/14
30 double unders