12/18/2107

Warm-up:

20x Leg swings each leg

10x World’s greatest stretch (5 each side)

10 Downward dog + push-up

Completing the complex below, 5ish minutes to work up to 60% starting with an empty barbell

Weightlifting:

Every 2 minutes for 7 rounds, starting around 70% of 1RM:

1 Snatch high-pull + 1 Snatch + 1 OHS

Conditioning:

5 rounds for reps:

40 sec BMU or C2BPU

20 sec rest

40 sec ME Power Clean@65% of 1RM Clean

20 sec rest

40 sec ME Banded sit-ups

20 sec rest

40 sec ME Push Jerk (same weight as above)

20 sec rest