8.2.16

Individual warm-up
400m row/run
10 legs swings
10 air squats
10 groiners
10 PVC good mornings

Group warm-up
:45 hip distraction
5 lunge to hamstring stretch
10 air squats
10 groiners
:30 couch stretch
20 monster walks

A. Strength
1-Power Clean
15 minutes to build to heavy power clean
2- 5 min EMOM
3 touch and go power cleans @ 75% of above weight

B. Conditioning
4 rounds
250 row
10 burpees
20 air squats