1/13/2017
-Warmup
400M row
30 pvc pass throughs
3 slow rounds
10 empty bar muscle snatches
10 empty bar OHS
-Mobility
1 min benched shoulders
1 min couch
-Strength
A. 15 mins to find heaviest complex of
1 power snatch + 1 hang squat snatch + 1 squat snatch + 1 OHS
* you can drop the bar after the hang squat snatch
Or
B. EMOM X 15
MIN 1: 10 band pull aparts
MIN 2: 10 front plate raises
MIN 3: 10 handstand shrugs or 15 OH plate shrugs
-Conditioning
"Open 11.4"
10 min amrap
60 burpees over bar
30 OHS 120/90 95/65 75/45
10 muscle ups (ring or bar) or 10 pull-ups/10 dips
-Cooldown
200M walk
Repeat stretches