6.7.17

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
5 inchworm walkouts
10 thoracic spine rotations
:45 hip distraction
5 lunge to hamstring stretch
20 monster walks
20m waiter's carry each arm
30 band pull aparts

A.Strength
Part 1: 1 Snatch balance + 1 Overhead squat
Every :90 for 6 minutes (5 sets)
Part 2: High hang snatch (hip) x 2 reps 65-70%
Every :90 for 6 minutes (5 sets)
*If you are not proficient with this movement, take today as technique work and use light weight!

B.Conditioning
10 min AMRAP
6 power snatches 95/65
8 toes to bar
10 wall balls 20/14
200m run