9/14/2016

-Warmup

400M row

Then

2 slow rounds

10 power snatch balance

10 OHS

10 full snatches

*1 round with PVC, 1 round with empty barbell

-Mobility

1 min benched shoulders

1 min lizard

-Strength

EOMOM X10

2 snatches @80%

-Conditioning

4 rounds

400M run

Max rep bench press @70% of 1RM bench

-Extra strength

3 supersets

10 back squat

10 bent over rows

Rest 2-3 mins between sets

-Extra conditioning

3 rounds

400M row

2 min Rest after rounds

-Extra skill

EMOM X5

1 legless rope climb

Or

1 rope climb

Or

Practice rope climbs