12.6.17
Warm-up
800 meter run
Lower body stretch sequence
Upper body stretch sequence
Bergener Power clean progression
8 minute AMRAP
6 sandbag slams (pick up twist, slam into wall)
6 power cleans 135/95
6 lateral burpees
then
5 minute max calorie row
Rest 2 minutes
Add weight
7 minute AMRAP
6 sandbag over one shoulder back squats (can sub heavy slamball if unable to balance sandbag)
2 squat cleans 185/135
6 lateral burpees