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