8/31/2016

-Warmup

400M jog

30 PVC pass throughs

2 rounds

10 power snatch balance

10 OHS

10 full snatch

*1 round with PVC, 1 round with empty barbell

-Mobility

1 min lizard

1 min banded shoulders

-Strength

EOMOM X10

3 snatches @70%

-Conditioning

5 rounds

30 ABMAT situps

20 medball squat cleans 20/14

Choose one

-extra conditioning

EOMOM X 10

100M sprint

-Extra strength

2X5 OHS, 1X Max reps (use same weight as snatch)

-Extra skill

For time

1-2-3-4-5-6-7-8-9-10

UB sets of Pullups

Work on kip or butterfly or chest to bar