7/27/2016

-Warmup

400M row

2 slow rounds

10 high hang power snatches

10 power snatch balance

10 OHS

10 full snatches

1 round with PVC, 1 round with empty barbell

-Mobility

1 min banded shoulders

1 min pigeon

-Strength

EMOM X 8

1 snatch grip deadlift + 1 Hang squat snatch + 1 Snatch @72.5%

-Conditioning

EMOM X 21

7 rounds

Min 1: 15 wall balls 20/14

Min 2: 12 box jumps 24"/20"

Min 3: 9 pull-ups

-Cooldown

200M walk

Repeat stretches