1/9/2017

-Warmup

400M row

2 slow rounds

10 high pulls

10 muscle snatches

10 power snatch balance

-Mobility

1 min couch

1 min lizard

1 min benched shoulders

-Strength

15 mins to find

A. 1RM power snatch

Or

B. 1RM strict press

-Conditioning

EMOM X21

MIN 1: 15/12 wall balls 20/14

MIN 2: 30 secs alternating DB lunges 55/35

MIN 3: 7/5 strict pull-ups

-Cool down

200M walk

Repeat stretches