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