6.2.16

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
5 inchworm walkouts
30 arm circles cw/ccw

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
10 push up plus
:45 hip distraction w/band
10 leg swings
30 band pull aparts
20 monster walks

Strength
1-4 sets (as a class):
wall facing handstand hold x :30
waiter's carry x 20m each arm
Turkish get-up x 2 reps each arm
-rest 1 minute-
2-Every 2 minutes for 12 minutes, complete:
1 Hang snatch + 1 snatch + 1 OHS
*work up each set if successful

Conditioning
8 min AMRAP
5 Power snatches 115/75
7 burpees
9 box jumps 24/20