8.15.16

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
Snatch + 2 OHS
20 minutes to build to a heavy set for the complex

B.Conditioning
For time:
800m run
30 ground to overhead 135/95
50 double unders