12/12/2016

Warm-up:

2 rounds:

10 Glute-bridges

10 Pass throughs

then...

2 rounds:

5 Muscle-Snatch

5 OHS

5 Hang Snatch

WL:

1) EMOM: 10x1 Snatch @ 70-75%

Strength:

2) BS: 70x2x10

Conditioning:

3) 7 rounds, each for time:

10 Thrusters (75/53)

10 Bar-facing Buprees

rest 1:1

Extra work:

1A) 4x3 Bench-press @ 80% of 3RM

1B) 4x8 Bent-over row, light to medium heavy, no fails

PRI: 

3 sets:

1) 90/90 5 breaths

2) Side planks 5 breaths each side

3) 20x Alternating Superhumans