150323

"To live is to think." - Marcus Tullius Cicero

 

- Strength - 

EMOM x 10min:

Odd: Deadlift

1st min: 6 reps @ 65%

2nd min: 4 reps @ 70%

3rd min: 2reps @ 80%

4th min: 2 reps @ 90%

5th min: 1 rep @ heaviest possible

Even: box jumps x 15 reps

 

- Conditioning - 

1) 0:00 - 3:00

build to a heavy 1RM squat clean

2) 3:00 - 8:00

AMRAP of:

10 HR Pushups

20 alt KB snatch (1.5/1)

40 DU

3) 8:00 - 12:00

AMRAP of:

clean & jerk w/ 50% of (1)

 

- Mobility - 

Scapula trace mash w/ lacrosse ball x 3-5min ea side

Upper trap rotator cuff mash w/ lacrosse ball x 3-5min ea side