10/12/2016
-Warmup
400M jog
30 band pull aparts
2 slow rounds
10 muscle snatches
10 OHS
10 power snatch balance
10 high hang snatches
*1 round with PVC, 1 round with empty bar
-Mobility
1 min lizard
1 min banded shoulders
-Strength
EOMOM X 10
5 sets
2 snatches @82.5%
-Conditioning
21-15-9
Hang power cleans 135/95 115/75 95/65
Alternating pistols
HSPU or HR push-ups
-Extra conditioning
For time
1000M row
-Extra strength
10 mins to find HS OHS
-Extra skill
5 attempts at max UB double unders