5.7.16

Individual warm-up
200m row/run
5 inchworm walk outs
10 leg swings
10 lunges w/rotation
10 leg hugs

Group warm-up
5 lunge to hamstring stretch
10 leg swings
10 PVC good mornings
10 groiners
20 monster walks
*warm up with barbell for strength portion

A.Strength
Every minute, on the minute, for 12 minutes:
Power Clean x 1 rep
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – 85%
Sets 7-12 – 85+%

B.Conditioning
5 rounds for time
8 box jumps 24/20
10 hang power cleans 95/65
8 push press 95/65
20 double unders