Warm-up:
3 Sets @ easy pace:
10 Rear Delt Flyes @ 303 Tempo, light
10 Superman Extensions w/pause @ top
10 Scapular Pushups
Strength:
Every 2 Minutes x 10 Sets:
10 Supine Grip Barbell Rows
5 Candlestick Negatives
WOD:
AMRAP 15:
12-9-6 Clean, 105#/70#
Alternate with
9-6-3 Bar Facing Burpee
Perform 12 cleans followed by 9 bar facing burpees, then 9/6, then 6/3, then start over at 12/9.
Extra Work: Pause Front Squat 7-7-7-7