8.19.2019

Warm up:

2 Rounds:
400m jog
20 Dowel passovers
10 Dowel overhead squats
20 Alternating Bird Dogs
10 Ring Rows (controlled)

Strength:

E2MOM 12:00 (6x)
10 Single arm KB/DB row Left
10 Single arm KB/DB row Right

Conditioning:

V1
5 Rounds [20:00 cap]
200m run
7 Power Snatch (95/65)
200m run
14 Toes to Bar

V2
5 Rounds [20:00 cap]
200m run
7 Squat Snatch (135/95)
200m run
14 Toes to Bar

Auxiliary:

Russian Twists;
5x 30sec work / 60sec rest

Recovery:

4:00 (2:00 L/R) EACH
Bretzel
Banded overhead distraction