12.13.2017

Warm up:

500m run or row, then:

Burgener Warm up (2 rounds with dowel + 2 rounds with bar)

Mobility:

1. Lat/back smash 2:00/
2. Shoulder stretch wall or bar  3x 20sec

Weightlifting:

(25:00)

A) EMOM 10:00

3 Power Snatch building to AHAP with good technique (Not TNGO)

Rest 2-3 minutes

B) EMOM 10:00

5 Overhead squats from rack building to AHAP with good technique

Finisher:

Tabata Roll-out with bar or rings (on toes or knees)