Friday

Warm up:

Run or row 500 meters

Then, 3 rounds of:

10 shoulder stretch with pvc pipe

10 kettle bell swings (35#)

10 abamt sit ups

10 good mornings

10 squats

Strength:

Power cleans 5x5

WOD:

1 squat clean followed by two front squats then 1 jerk (155/105)

7 bar facing burpees

50 meter prowler push (95/65)

Run 250 meters

6 rounds for time.