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