9/15/2017

-Mobility

2-3 min foam roll

1 min lizard

1 min banded lats

-Warmup

EMOM X 9

Min 1: 40 secs run/bike/row/jump rope

Min 2: 3-5 strict pull-ups

Min3: 3 empty bar snatch balance with 2 sec pause in bottom

-Strength

15 mins to find 1RM high hang snatch

-Conditioning

"Open 15.1A"

9 min amrap

15 toes to bar

10 deadlifts 115/75

5 snatches 115/75

-Cooldown

200M walk

Repeat stretches