04.19.2017

Warm up:

2 rounds:
Bear crawl
Broad jump
Crab walk
Handstand hold 30sec, Handstand walk, OR Bar/Ring hang 30sec
200m run

Mobility:

10:00 cap:
1. Anchored T-spine mobilization 4:00
2. Bretzel 2:00/

Strength/Stamina:

Warm up snatch & shoulder to overhead, then :

EMOM 12:00:
1:00 : 4 snatch (any style)
2:00 : 8 Shoulder to overhead

Conditioning:

AMRAP 12:00

10 Pull ups (chest to bar, if possible)
20 Box jump overs (24/20)