6.14.17

Individual warm-up
200m run/row
10 PVC dislocates
10 PVC pass throughs
10 leg swings
10 groiners
:30 couch stretch

Group warm-up
:40 box shoulder stretch
10 thoracic spine rotations
5 inchworm walkouts 
5 lunge to hamstring stretch
20 monster walks
20m waiter's carry each arm
30 band pull aparts

A.Strength
Part 1: 6 min EMOM
2 snatch grip push press + 1 OHS
*Start light and build up slowly. Treat this as a warm-up
Part 2: High hang snatch (hip) + hang snatch (knee)
15 minutes-work on explosive leg drive and catching under the bar. If you are unable to catch in a full squat, power snatch and then overhead squat. If your mobility is very limited, only move to where your body lets you with good form!

B.Conditioning
For time:
1000m row
-then-
3 rounds
10 HR push-ups
15 KB swings 55/35
20 abmat sit-ups