02.20.2018

Warm up:

Row 500m, then 2 rounds:
20 dowel Passovers
10 tempo Overhead squats (Slow down, pause 1 sec in hole and explode up!)
10 Power Snatch
10 Squat Snatch

Mobility:

[10:00]

1- Shoulder Smash/Ant. Comp Smash — 3-4 min
2- Alternating singe leg flexion, open up chest, hold 5sec and switch 3x 10/side

Strength:

8-10:00 to warm up Snatch (Squat or Power), be ready to start the EMOM with a medium-light weight and build up every 2 minutes until max weight with good form (6 rounds = 6 chances to build!)

Every 2MOM 12:00
3 Squat Snatch (or Power snatch) Building

Conditioning:

(CAP 18:00)
Buy in: 50/40 cal
5 rounds
8 BBJOver @24/20
12 OHS @95/65
Cash out: 50/40 cal