09.20.2018

Warm up

Run 400m, then
3 Rounds, 1:00 ea:
H.Snatch pull->H.Muscle snatch->Behind neck push press->Overhead Squat
Pigeon pose
Single arm dead hang (alternate left/right as needed)

10:00 warm up power snatch

Conditioning
AMRAP 30:00
400m run
7 Power snatch (70%)
3 Rope climbs (legless if possible)

Recovery
Lat smash  2:00/
Bretzel  2:00/