8/11/2017

-Mobility

2-3 min foam roll

1 min hamstrings

1 min benched shoulders

-Warmup

EMOM x 9

Min 1: 10 empty bar ohs (bring arms closer every round)

Min 2: 20 sec active pull-up hang

Min 3: 10 KB SDHP 53/35

-Strength

Every 2:30 mins for 12:30 mins (5 sets)

2 snatches @85%

-Conditioning

"Crossfit open 11.2"

15 min amrap

9 deadlifts 155/100

12 push-ups

15 box jumps 24"/20"

-Cash out

8 reps X 3 sets, Bulgarian Split Squats @31X1, Rest 2-3 Mins b/w sets

**Start with body weight and add db's if it's easy**

-Cool down

200M walk

Repeat stretches