11/15/2017

-Mobility

2-3 min foam roll

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)

2 snatches @80%

Rest 5 mins

EOMOM X 10 (5 sets)

2 cleans @80%

Rest 5 mins

EMOM X 10

Even: 1 push press @90% (from ground if possible, if not then from rack)

Odd: 5 Strict CTB pull-ups

-Cooldown

200M walk

Repeat stretches