5.16.16

Individual warm-up
2 rounds
200m row
10 PVC dislocates
10 PVC pass throughs
10 PVC good mornings

Group warm-up
:45 hip distraction w/band
5 world's greatest stretch
10 thoracic spine rotations
10 lunges w/rotation
10 groiners
20 monster walks
*warm-up to working sets for clean complex

A. Strength
1-Clean complex:
Every minute on the minute for 8 minutes, complete 1 hang clean + 1 full clean (not touch and go-reset your clean position)
2-Front Squat- Every 2 minutes for 10 minutes:
Set 1 – 5 reps @ 60% of 1-RM
Set 2 – 3 reps @ 75%
Set 3 – 1 rep @ 85%
Set 4 – 3 reps @ 80%
Set 5 – 3 reps @ 85%

B.Conditioning
4 rounds
7 power cleans 115/75
10 goblet squats 55/35
14 overhead walking lunges 45#/25# plate