5/19/2017
-Warmup
400M row
3 slow rounds
10 empty bar ohs
10 empty bar good mornings
10 band pull a parts
-Mobility
1 min banded shoulders
1 min hamstrings
-Strength
Every 90 secs X5
1 squat snatches @90%
-Conditioning
"Jenny"
20 min amrap
20 OHS 45/35
20 Back squats 45/35
400M run
-Cashout
Pistols, 3X14 per leg @21X1 (focus on control) put a target down to ensure depth. Rest 1 min between sets.
-Cooldown
200M walk
Repeat stretches