Long; Feb. 6-12, 2017

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

10 Sec. Front Squat Hold

5 Squat Cleans (95/65)

5 Arch to Front Lever Swings

5 Pull-ups

200m Run

Long Conditioning

“Badger”

3 Rounds

30 Squat Cleans (95/65)

30 Pull-ups

Run 800m

Accessory/Cool Down

10 Min EMOM

Odd: 3-5 Reps in Toes-to-bar Progression

Even: 4 Vertical Jumps

2 Min Flush (Walk, AirDyne, etc.)

7 Min Stretching