3/10/2017

-Warmup

400M row

30 pvc pass throughs

10 empty bar hang squat snatches

20 double unders

6 squat snatches @95/65

20 double unders

4 squat snatches @135/95

20 double unders

-Mobility

1 min banded shoulders

1 min couch

-Conditioning

"Open 17.3"

3 rounds

6 CTB pull-ups scaled=jumping chin over bar pull-ups

6 squat snatches 95/65 45/35

Then

3 rounds

7 CTB pull-ups

5 squat snatches 135/95 75/55

If done before 8:00, 4:00 extension

3 rounds

8 CTB pull-ups

4 squat snatches 185/135 95/65

If done before 12:00

4:00 extension

3 rounds

9 CTB pull-ups

3 squat snatches 225/155 115/75

If done before 16:00

4:00 extension

3 rounds

10 CTB pull-ups

2 squat snatches 245/175 135/95

If done before 20:00

4:00 extension

3 rounds

11 CTB pull-ups

1 squat snatch 265/185 155/105

-Cooldown

200M walk

Repeat stretches