9.22.16

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 plank shoulder taps
10 leg swings
20 wall facing squats
30 band pull aparts

A. Strength
1-Every :90 for 9 minutes (7 sets)
Power snatch + hang power snatch 70-75% of 1RM
2-3 sets:
GHD back extensions x 10 (weighted or un-weighted)
Supine ring rows x 10 reps

B.Conditioning
7 min AMRAP
5 power snatches 95/65
25 double unders
10 box jumps 24/20