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

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