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