12.8.16

HAPPY BIRTHDAY MIKE G!! ENJOY YOUR DAY!

Individual warm-up
300m run/row
10 PVC pass throughs
10 PVC dislocates
10 legs swings
10 groiners

Group warm-up
5 inchworm walkouts
10 push up plus
10 lat pull downs with band
10 scap wall slides
30 band pull aparts
:30 handstand hold 

A.Strength
Part 1: 12 min-rotate through the stations to complete 3 sets of:
Station 1-20m waiter's carry each arm
Station 2- Glute ham raises (on GHD or with partner) x 5-10 reps
Station 3- Single arm DB/KB press x 6-8 reps each arm
Station 4- One legged RDL x 6-8 reps each arm
Part 2: 12 minutes build to a heavy hang power snatch

B.Conditioning
4 rounds
8 power snatches 95/65
12 wall balls 20/14
14 cal row