12/16/2016

-Warmup

400M row

3 slow rounds

10 pvc pass throughs

10 kbs 53/35

10 empty bar OHS

-Mobility

1 min couch

1 min lizard

1 min banded shoulders

-Strength

1X20 back squats @60% + 15# or 5# heavier than last time

-Conditioning

"Open 13.1"

17 min amrap

40 burpees

30 snatches 75/45   65/35

30 burpees

30 snatches 135/75   95/55

20 burpees

30 snatches 165/100  115/75

10 burpees

As many snatches as possible at 210/120  155/95

-Cooldown

200M easy row

Repeat stretches