1/24/2018

-Mobility

2-3 min foam roll

1 min pigeon

1 min benched shoulders

-Warmup 1

500M/400M row or 1000M bike

-Warmup 2

3 min amrap

10 empty bar OHS

12 band pull aparts

7 yoga push-ups

-Conditioning

EMOM X 10

Even: 3 TNG power snatches @60% of 3RM

Odd: 30 double unders or 30 secs of double under practice

Rest 5 mins

EMOM x 10

Even : 3 TNG power cleans @60% of 3RM

Odd: 10/8 calorie row

-Cooldown

200M Walk

Repeat stretches