12/06/2017

-Mobility

2-3 mins foam roll

1 min lats

1 min lizard

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

EMOM X 9

Min 1: 12 Russian KBS

Min 2:  12 banded face pulls

Min 3: 12 empty bar OHS

-Strength

Every 3 mins X 15 mins (5 sets)

2 snatches @85%

Rest 5 mins

Every 3 mins X 15 mins (5 sets)

2 cleans @85%

-Cashout

5 rounds not for time

10 GHDSU

15 Hip extensions

-Cooldown

200M wall

Repeat stretches