September 17, 2018

Warm Up:

PVC

Foam Roll

5-4-3-2-1 of:

Pull Up

Push Up

Ab Mat

Strength:

Clean Bar Complex:

1. RDL
2. High Pull
3. Pocket Clean
4. Front Squat
5. Good Mornings

2-Position Cleans – 8×2 work up to about 90% of your CLEAN 1 RM.

Conditioning:

5 Rounds for time:

400m Run

15 OHS (115/75)

5 C2B Pull Ups

Finisher:

25 Ab Wheel Roll Outs