5.31.17

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 lunges with rotation
10 PVC good mornings

Group warm-up
5 world's greatest stretch
10 leg swings
5 inchworm walkouts
:30 couch stretch
10 hip bridges B/10 single hip bridges
20 lat pull downs
30 band pull aparts

A.Strength
Every 2 minutes for, 7 sets, perform 2 power cleans + 1 jerk (split or push)
Set 1 @ 50%
Set 2 @ 60%
Set 3 @ 65%-70%
Set 4 @ 70%-75%
Set 5 @ 75%-80%
Set 6 @ 80%
Set 7 @ 80%-85%
*If you are new to these movements, work light weight, form and technique and increase reps.

B.Conditioning
4 rounds for time
8 ground to overhead 115/75
8 burpees
16 calorie row