4.3.2019
Warm up:
| 3 Rounds, 1:00 each |
| 1. Row |
| 2. Hip flow – H/F Pigeon – H/F Lunge |
| 3. Dowel Overhead squat |
| then, |
| 2x 30sec Lat stretch on rig (R/L) |
Strength:
| [15:00] |
| Power Snatch |
| 5-3-3-2-1-1-1.. |
| (building to 1RM) |
Conditioning:
| AMRAP 15:00 |
| 10 Calorie Row |
| 15 Burpees |
| 20 toes to bar |
| 25 Double unders |
Recovery:
| 4:00 (2:00 L/R) |
| 1. Banded overhead distraction |
| 2. Bretzel |