9/28/2016

-Warmup

400M jog

20 banded pull a parts

3 slow rounds

10 PVC pass throughs

10 PVC high hang power snatches

10 PVC OHS

10 empty barbell full snatches

-Mobility

1 min banded shoulders

1 min lizard

-Strength

EOMOM X10

3 snatches @75%

-Conditioning

3 rounds

10 OHS 95/65

15 push-ups

30 yard R. Arm farmers carry 53/35

10 OHS

15 push-ups

30 yard left arm farmers carry

-Extra conditioning

For time

800M row

Rest 3 mins

400M row

Rest 2 mins

200M row

-Extra strength

Back squat

3X10 heavier than last week

-Extra skill

EMOM X 5 mins 10 ring dips

-Cooldown

200M walk

Repeat stretches