06.09.2017

Warm up:

400m run OR 500m row, then:
2 rounds, using light dumbbell:
5 DB snatch left
5 DB overhead squat left
5 DB snatch right
5 DB overhead squat right
10 ring rows

Mobility:

1. Anterior compartment smash   2/
2. Bretzel  2/

Strength:

A) Seated barbell shoulder press; build, then 4x 6 (across, AHAP)

Conditioning:

For Time, in partners:
AMRAP 12:00, alternating every 30 seconds:
5 Power snatch (95/65)
5 Overhead squat (95/65)
5 Burpee over bar (bar facing)

*partners will work for 30 seconds, then switch. Each partner will essentially do 12 rounds of 30sec efforts. Score is total rounds/reps