08.16.2018

Warm up:

4 rounds

10 alternating Cossack squats

2 length Broad jump

20 Banded external rotation

10 Dowel overhead squats with 2 seconds pause at bottom

+

Go over complex with dowel as a group, then warm up to starting weight.

Weightlifting:

25:00-30:00

5 sets, (building to AHAP)

1 Snatch pull + 1 Power Snatch + 1 Overhead squats

With remaining time (for quality):

6-8x 1 Squat Snatch @80-90% from above

Rest as needed between reps

Recovery:

1. Bretzel  2:00/
2. Overhead Rib mobilization  2:00/