7/28/2017

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

    Every 3 mins for 15 Mins

    3 snatches @75%

Conditioning

"Black and blue"

5RFT

10 power cleans 135/95

10 burpees

Cooldown

200M Walk

Repeat Stretches