3.2.17

Individual warm-up
200m run/row
5 inchworm walkouts
10 lunges with rotation
10 air squats
30 arm circles

Group warm-up
5 world's greatest stretch
10 leg swings
10 groiners
:30 couch stretch
:45 front rack shoulder stretch with band
20 monster walks

A.Strength
Power cleans (touch and go)
Set 1 – 55% x 6 reps
Set 2 – 65% x 5 reps
Set 3 – 70% x 4 reps
Set 4 – 75% x 3 reps
Set 5 – 80% x 2 rep
Set 6 – 80-85% x 2 rep
Rest 2-3 minutes between sets

B. Conditioning
For time:
1000m row
20 HR push-ups
10 box jump overs 20/24
20 power cleans 95/65
10 box jumps 24/20