7.4.2019

Warm up:

3x 1:00 each
row/run
Hip flow -> HF to Pigeon -> HF to lunge
KB Windmill Left/Right (.30/.30)

then,
3x .30 Pigeon pose (L/R)

Strength:

[20:00]
Pause Back Squat
4×4
(across, .4 at bottom)
rest as needed

Conditioning:

V1
EMOM 18:00

1. 12 DB Alt. Snatch (50/35)
2. 12 Horizontal pull up
3. Max reps burpees

V2
EMOM 18:00

1. 4 Power Snatch (60%)
2. 12 Horizontal pull up (feet elevated 12″)
3. Max reps burpees