7.21.16

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

Group warm-up
5 inchworm walkouts
:40 thoracic spine barbell stretch
10 thoracic spine rotations
:45 hip distraction with band
10 leg swings
30 band pull-aparts
30 IR/ER with light weights

A. Strength
Every :90 for 15 minutes:
Snatch pull + Hang snatch + 2 Overhead Squats

B.Conditioning
12 min AMRAP
250m row
12 box jump overs 20/18
6 handstand push-ups