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