06-29-2021

Warm-up

3 rounds
100ft double overhead DB/KB carry
5 double strict press
5 behind the neck snatch grip strict press
3 power snatch balance
3 snatch balance
5 narrow grip overhead squat

Mobility

PVC
1min global overhead extension

Strength

15 min Overhead squat
6×5 @50-60% of your snatch 1RM
*3 sec pause in the bottom

Conditioning

15min EMOM
1: 45sec hollow hold
2: 15-20 Russian kettlebell swings
3: 3-5 wall walks

Cashout

Cash out – at a moderate pace
1 mile run or 2,000m row