Fri 16. Dec
a) mobility
1:00 each
warrior squat
downdog and seal
scorpion
glute bridge
b) warm up
500/400m row
into
amrap
5 tall muscle cleans (empty bar)
5 front squat
5 strict press
c) hang squat clean & jerk
build to a heavy single
d) conditioning 14min
"CF open 14.4"
amrap 14min
60cal row
50 toes to bar
40 wall balls 9/6
30 power cleans 60/40
20 ring muslce ups / burpee pull ups