7.13.17

Individual warm-up
300m row
5 inchworm walk outs
30 arm circles
10 lunges
10 leg hugs

Group warm-up
5 world's greatest stretch
10 PVC good mornings
10 legs swings
:30 couch stretch
20 lat pull downs
10 russian baby makers
20 monster walks

A.Strength
Power clean + front squat + hang clean
Set 1: 2 reps @ 50%
Set 2: 2 reps @ 60%
Set 3: 2 reps @ 65%
Set 4: 1 rep @ 70%
Set 5: 1 rep @ 75%
Set 6: 1 rep @ 80%
-rest 2-3 minutes between sets-

B.Conditioning
4 rounds
5 power cleans 135/95
10 box jumps 24/20
15 abmat sit-ups
25 double unders