11.30.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 standing windmills

Group warm-up
:30 thoracic spine barbell stretch
5 downward dog to cobra transitions
5 inchworm walkouts
10 groiners
10 leg swings
30 band pull aparts
20 monster walks

A.Strength
Part 1: Every :90 for 9 minutes (7 sets)
Snatch + OHS
*Start at 60-65% and build each set
Part 2: Every :90 for 9 minutes
Clean + hang clean
*Start at 65-70% and build each set

B.Conditioning
4 rounds
20 cal row
8 front squats 135/95 (bar starts on the floor)
6 burpee box jump overs 24/20