20.7.16

Warmup:
500 Meter Light Row
Followed by 3 rounds:
10 Squat rotations
10 Abmat Sit-Ups
10 Dive-bomber Pushups

Burgener Warmup

Mobility:
​Pec Minor Smash + Internal Rotation with barbell - 90 seconds each side (https://www.youtube.com/watch?v=IyeTe-C7q78  start at 1:10)

Dead hang Pull-Up bar hold - 3x20sec (wide, normal, narrow grip)

A: 15-12-9:
Calorie Row, Power Snatch 40/25kg
B: 15-12-9:
Toes to Bar, Overhead Squat 40/25kg

10-8-6-4-2
Unbroken Kipping HSPU (Open standards)

Goal here is to build awareness of how much rest we need to get the following set.

Modifications:
1) 30 for Time
2) AMRAP 5: Kipping HSPU Practice (small sets)