9/9/2016

-Warmup

400M jog

3 slow rounds

5 BURPEES

10 empty bar OHS

-Mobility

1 min Benched shoulders

1 min lizard

-Conditioning

"Open 14.1"

10 min AMRAP

30 double unders

15 power snatches75/55

-Extra Conditioning

5 rounds

200M sprint

Rest 90 secs between rounds

-Extra strength

3 supersets

3 snatch pulls @100% Of snatch

12 horizontal ring rows

-Extra skill

EMOM X 7

3-5 HSPU

-Cooldown

200Mwalk

Repeat stretches