07.19.2018

Warm up:

800 run
Then,
Tabata alternating 3 rounds
Dowel passes
Jumping air squats
Snatch turnover
Hang Squat snatch
Shoulder + lat stretch

(5:00 Warm up complex)

Weightlifting:

EMOM 10:00
1 Squat Snatch + 1 Hang Squat Snatch
Building every other round

Finisher:

4 Rounds :
(AMRAP 3:00)
20 airsquats
15 Plate ground to overhead (25/15)
10 OH walking lunges (25/15)

Recovery:

1. Deltoid smash; 2:00/
2. Bretzel; 2:00/