03.28.2017

Warm up:

1 Round, 30sec ea:
Shoulder rotation & dowel passover
Air squat
Leg swing left
Leg swing right

then

1 Round Bergener warm up w/ dowel or bar

Mobility:

10:00 cap:
1. Couch stretch  4:00
2.  Lat pull down OR banded row 3x 10

Strength/Olympic Technique:

Warm up Squat snatch, then

Every 90 sec for 12:00 (8 Rounds)
2 Squat snatch + 2 Overhead squat (building)

Conditioning:

5 Rounds

10 Power snatch (95/65)
10 Overhead squat (95/65)
10 Burpee over bar
Rest .30 (mandatory)