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