05.09.2017

Warm up:

2 rounds:
20 sec. Dowel passovers all directions
20 sec. shoulders stretch w/ dowel
Then;
burgener warm-up with bar (or dowel)

Mobility:

10:00 cap:
1. Goblet squat OR couch stretch  2:00/
2.  T-Spine bridge on the floor 3×10 alternating

Weightlifting: 

15:00
1 Squat snatch + 2 Overhead Squat ; build to heaviest
1 – 1 – 1 – 1 – 1..

Conditioning:

EMOM 14′ (7rounds)

Min 1: 5 burpees + 5 STRICT pull up
Min 2: 4 burpees + 4 Squat snatch @75% of the heaviest weight of the complex.