1.5.17

Individual warm-up
400m row
10 PVC dislocates
10 PVC good mornings
10 lunges
10 air squats

Group warm-up
5 world's greatest stretch
:30 couch stretch
10 legs swings
:30 box shoulder stretch
10 thoracic spine rotations
10 scap wall slides
10 push-up plus
:30 handstand hold or plank hold 

A.Strength
Snatch + low hang snatch (below the knee) + OHS
20 minutes to build up to heavy set for complex

B.Conditioning
4 rounds
10 box jumps 24/20
8 handstand push-ups
35 double unders
*Scale HSPU with 3-4 wall climbs, knees/feet on a box or hand release push-ups