10/13/2017

-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

EOMOMX10 (5 sets)

2 high hang snatches @80% of max high hang

-Conditioning

“Open 14.1”

10 min amrap

30 double unders

15 power snatches 75/55

-Cooldown

200M walk

Repeat stretches