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