3.6.17

ANNOUCEMENT: We will be making changes to the schedule in a few weeks. Please check back and look out for these changes in the coming weeks!

Individual warm-up
300m row
5 inchworm walkouts
10 PVC dislocates
10 leg swings
10 air squats

Group warm-up
:30 thoracic spine barbell stretch
10 thoracic spine rotations
:45 shoulder distraction stretch w/band
10 scap wall slides
2 wall walks
30 band pull aparts
20 monster walks

A.Strength
1-Every 90 for 7 sets:
5 Touch and go power snatch
*Work up each set if possible
2-Every :90 for 5 sets:
5 HSPU + 5 Chest to bar pull-ups
*Scale reps and movements appropriately, sub HSPU for wall walks or handstand/plank hold and modify chest to bar for chin over bar, strict or strict pull-up progressions

B.Conditioning
12 min AMRAP
300m row
15 wall balls 20/14
10 power snatches 75/55