3 Mar 17

Warm-up

A. 10-15 min General Mobility- Shoulders, lats, hips, front rack position

B. 25' Walking Lunge

8 GHDSU 8 Back Extension AB 10 Cal x 3

C. Power Clean + Front Squat x 2 @75% 1.1

D. Row 25om rest 1 min increasing effort x 3

E. 25' Walking Lunge w/ appropriate weight

6 TTB 3 BMU 3 DB PC x 3

Rest 3-5 min

F. 17.2

AMRAP12 2 rounds of:

50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans

Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Women use 35-lb. dumbbells

Men use 50- lb dumbbells