1.9.17

Individual warm-up
300m run/row
10 PVC dislocates
10 PVC pass thru's
10 push-ups
10 arm circles cw/ccw

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 legs swings
:30 box shoulder stretch
:30 wrist stretch w/band
30 band pull aparts

A.Strength
Part 1: 1RM Thruster (bar from floor)
15 minutes to establish one rep max
Part 2: Every :90 for 7 sets, complete one rep of the complex: start at 60% and work up 
Power Clean +full clean + front squat + jerk

B.Conditioning
4 rounds
250m row
5 power cleans (135/95)
7 chest to bar pull-ups