9/1/2017

-Mobility

2-3 min foam roll

1 min benched shoulders

1 min couch

-Warmup

EMOM X 9

Min 1: 100M jog

Min 2: 10 empty bar ohs (try to bring hands in closer each round)

Min 3: 10 kips

-Strength

20 mins to find 1RM snatch

-Conditioning

"Open 12.3"

18 min amrap

15 box jumps step downs  24"

12 shoulder to OH 115/75

9 toes to bar

-Cooldown

200M walk

Repeat stretches