10.26.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walk outs
10 air squats

Group warm-up
:40 Box shoulder stretch
10 thoracic spine rotations
:45 hip distraction
10 leg swings
10 lunges w/rotation
20 monster walks
30 shoulder IR/ER

A. Strength
Part 1: Snatch (sub front squats if needed)
5 x 2 @ 75-80% of 1RM
-rest 2 minutes-
Part 2: Power Snatch + 2 OHS (75-80% of best power snatch)
Every :90 for 9 minutes (7 sets)
*Modify with one power clean and 2 front squats if needed

B. Conditioning
3 rounds for time:
8 thrusters 115/75
200m run
10 box jumps 24/20