6.11.2019

Warm up:

400m run OR 500m row OR 30cal bike
then
3x
8-12 Dowel passovers
6 Dowel/Barbell snatch pull
6 Behind the neck push press
.30-.45 Wide grip dead hang

Strength:

EMOM 20:00
2 Snatch (power or full)
Increase load every 5:00 by approx. 10%
(4 total loads)

Conditioning:

AMRAP 7:00
4 Strict pull ups (overhand grip only)
14 Wall balls (20/14)

Rx+
AMRAP 7:00
4 Strict Chest to bar pull ups (overhand grip only)
14 Wall balls (20/14)

Recovery:

4:00 (2:00 L/R) EACH
Lat smash
Straddle hip opener