6 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 Start 17.2 3-5 min later
Those not redoing 17.2
A. Back Squat 2, 2, 2, 2 build to a tough set rest 3 min
B. EMOM10 1. CTB x 10 2. Clean + Below Knee Hang Clean @75%
C. EMOM10 1. HSPU x 10 2. Power Clean + Jerk @75% (PC 1rm)
D. 50 Cal Row 50 Wall-ball 20/14 50 Burpee tough effort
E. Z1 10 min