10.25.2017
Warm up:
Run or Row 800m
Mobility:
- 3x Dowel External rotation 30sec Left/Right + 10 dowel passovers
- Squat hold OR wall squat 4:00
Barbell warm up;
2x 5/ea with an empty bar:
H. clean shrug
H. clean pull
Muscle clean
Front squat
OR
H. snatch shrug
H. snatch pull
Muscle snatch
Overhead squat
Strength:
EMOM 14:00
1. 1 Power clean OR 1 Power snatch every 10 seconds x4 (0:00 / 0:10 / 0:20 / 0:30)
2. Rest/Load bar
Conditioning:
For Time:
20 Box jump (24/20)
20 Single arm DB/KB shoulder to overhead (left)
20 Single arm DB/KB shoulder to overhead (right)
15 Burpee Box jump (24/20)
15 Single arm DB/KB shoulder to overhead (left)
15 Single arm DB/KB shoulder to overhead (right)
10 Burpee Box jump over (24/20)
10 Single arm DB/KB shoulder to overhead (left)
10 Single arm DB/KB shoulder to overhead (right)