2/3/2017

-Warmup

400M row

3 slow rounds

10 empty bar muscle snatches

10 empty bar ohs

-Mobility

1 min benched shoulders

1 min couch

-Strength

Every 3 mins X15

2 snatch complex @70%

1 power snatch + 1 hang squat snatch + 1 full snatch + 1 OHS

-Conditioning

"Open 14.1"

10 min amrap

30 double unders

15 power snatches 75/55

-Cooldown

200M walk

Repeat stretches