05.10.2018

Warm up:

600m run, then
3x 10 ea:
Dowel passovers
Dowel overhead squats
Banded pull aparts  (across chest)
Alternating Pigeon pose (3 sec hold)

Then,

6:00 – 8:00 warm up power snatch + power clean

Conditioning:

AMRAP 6:00
7 power snatch (75/55)
21 double unders

Rest 3:00

AMRAP 6:00
7 power cleans (135/95)
14 hand release push ups

Rest 3:00

AMRAP 6:00
7 box jumps
7 kettlebell swings (AHAP)

Score each AMRAP separately

Recovery:

1 – Banded bully; 90sec/ea
2 – Posterior chain floss; 90sec/ea