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