6.29.16

Individual warm-up
200m row/run
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 leg hugs

Group warm-up
:30 Thoracic spine barbell stretch
10 standing windmills
:45 hip distraction
30 IR/ER with light weights
:30 handstand hold
20m waiter's carry each arm 

A.Strength
1-5 min EMOM
Snatch balance x 2 reps
2-Snatch
6 x 2 @ 75-80%

B.Conditioning
5 rounds for time
10 overhead squats 95/65
10 toes to bar
20 double unders