11/8/2017

-Mobility

2-3 min foam roll

1 min pigeon

1 min couch

1 min lats

-Warmup

Emom X 9

Min 1: 40 secs run/bike/row

Min 2: 5 hang power snatch + 5 Empty bar OHS

Min 3: 10 plate ground to OH 25/15

-Strength

EOMOM X 10 (5 sets)

3 snatches @70%

Rest 5 mins

EOMOM X 10 (5 sets)

3 cleans @70%

Rest 5 mins

EMOM X 10

Even: 3 push press @80% (from ground)

Odd: 15-20 sec chin over bar hold

-Cooldown

200M walk

Repeat stretches