3/31/2017

-Warmup

400M row

3 slow rounds

10 empty bar ohs

10 kips

-Mobility

1 min couch

1 min benched shoulders

-Strength

EMOM X 10

Min 1-3: 1 squat snatch @70%

Min 4-6: 1 squat snatch @75%

Min 7-8: 1 squat snatch @80%

Min 9-10: 1 squat snatch @85%

-Conditioning

"Fran"

21-15-9

Thrusters 95/65

Pull-ups

-Cooldown

200M walk

Repeat stretches