03.06.2017

Warm up:

2 Rounds, 30 seconds each
Air squats
Cossack squats
Yoga push ups
Bird dogs
Scorpion kicks
Hip bridges

Mobility:

10:00 cap:
1. Super front rack OR couch stretch  2:00/
2.  Cat/Camel : 3x 10

Strength:

[5:00 : warm up overhead squat]

7 Rounds, Every Two minutes, On the minute:
4 Overhead squats*

*building, if possible. Taken from the ground. First rep may be squat snatched. 

Conditioning:

7 Rounds, 12:00 cap:
7 Unbroken Thrusters* (75 – 95  /  55 – 65)
7 Burpee over bar

*Thrusters are to be done unbroken. If you do break, there will be a penalty of 10 Sit Ups, which are to be done at the point of the break.