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“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

[youtube=://www.youtube.com/watch?v=FH1zd-zPWms&w=854&h=480]