150622

"If you're going to tell people the truth, be funny or they'll kill you." - Billy Wilder

 

- Weightlifting -

1) 10min to build to a heavy Snatch + Hang Snatch complex

2) EMOM x 5min:

Snatch + Hang Snatch Complex @ 95% of #1

 

- Strength -

Back Squat - 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

* all reps completed on a 5min clock *

 

- Conditioning -

Every 3min x 12min:

200m run

10 burpee box jump overs (24/20)

 

- Mobility -

Banded elbow OH with belly on floor x 2-3min ea side

Banded front rack standing x 2-3min ea side

Tricep mash w/ BB x 2-3min ea side