FRIDAY 15APRIL16  Warm up 2RNFT 200m run 2-3 TGU each side 3 single leg box jump each side 30” front rack stretch 7 goblet squats  Strength 5x2 power clean @75%-85%  4 sets max effort wide grip pull ups **partner or banded if needed  Conditioning 18’ EMOM 5 shuttle run(outside) 7 burpees+1 legless rope climb 12 alt. KB or DB snatch each arm  scales rope climb- L1: regular rope climb L2: 1 climb from the back

FRIDAY 15APRIL16

Warm up
2RNFT
200m run
2-3 TGU each side
3 single leg box jump each side
30” front rack stretch
7 goblet squats

Strength
5x2 power clean @75%-85%

4 sets max effort wide grip pull ups
**partner or banded if needed

Conditioning
18’ EMOM
5 shuttle run(outside)
7 burpees+1 legless rope climb
12 alt. KB or DB snatch each arm

scales
rope climb- L1: regular rope climb L2: 1 climb from the back