6/16/2017 (Friday)

Warmup

    400M Row

    2 Slow Rounds

    **All done with snatch Grip**

    5 High Pulls

    5 Muscle Snatches

    5 Behind the neck press

    5 Power Snatch Balance

    5 OHS

    5 Hang Squat Snatch

**one round with pvc pipe, one round with empty bar**

Mobility

    1 Min Banded Lats

    1 min Pigeon

Strength

    EOMOM X 10

    3 Snatches @75%

Conditioning

For Time

1000M row

30 Burpee Box Jump overs 24”/20”

20 Back Squats 185M/125F

Cashout

3X8 DB Bulgarian Split Squats @31X1, Rest 2-3 Mins b/w sets

Cooldown

200M Walk

Repeat Stretches