09.10.2018

Warm up
3 Rounds:
20 Dowel passovers (all directions)
2 lengths Chameleon walk (forward+forward OR forward+backward)
10 Pause squat jumps (explosive extension)
30sec. pigeon pose (left + right)

Strength
A) Back squat; build, then 4x 3 @ 85-87% 1RM

B) Warm up power snatch

Conditioning
4 Rounds:
AMRAP 3:00
4 Power snatch (95-135 / 65/95)
6 Pistols
8 Pull ups

rest 1:00

Recovery
Bretzel 2:00/
Banded overhead distraction 2:00/