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