9/21/2016
-Warmup
400M jog
3 slow rounds
10 hi hang power snatches
10 power snatch balance
10 OHS
*2 rounds with PVC last round with empty barbell
-Mobility
1 min benched shoulders
1 min lizard
-Strength
Every 90 secs for 5 sets
1 snatch @90%
-Conditioning
5 rounds
21 air squats
15 deadlifts 185/125
-Extra conditioning
400-200-100-200-400M run
Rest 1 min between runs
-Extra strength
3X5 OHS
-Extra skill
"Death by HSPU"
Min 1: 1 HSPU
Min 2: 2 HSPU
Min 3: 3 HSPU
Etc. until failure
-Extra mobility
3X5 per arm one arm db OHS