09-7-2021

Warm-up

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

Mobility

PVC
1 min global overhead extension

Strength

Snatch grip upright row
4×6-8
*start with empty bar and build
**brief pause at the top of pull
Narrow grip overhead squat
Every 1:30 x 2 rounds

4 reps

*2 second pause in the bottom

Conditioning

4 rounds
50′ plate overhead walking lunge (45/25)
6 power cleans (95/65)
12 Thrusters (95/65)
18 box jumps

*Time Cap:  20 min