7/13/2016

-Warmup

400M row

30 pvc pass throughs

Then 2 slow rounds all with snatch grip

10 high pulls

10 high hang power snatches

10 behind neck push press

10 OHS

*1 round with pvc 1 with empty barbell

-Mobility

1 min banded shoulders

1 min perfect squat hold (drive knees out)

-Strength

EMOM X8

1 snatch grip deadlift + 1 hang snatch + 1 OHS @70% of 1RM snatch

-Conditioning

"Annie"

50-40-30-20-10

Double unders

Abmat situps