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