25.7.16

Warmup:
400m run
3 Rounds:
5 Pausing PVC Overhead Squats
5 Ind. pushups

Barbell Warmup (Empty Barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats

Mobility:
Couch Stretch - 1 min each leg
First Rib Mobilization: With an empty barbell, place and balance high on the right trap. Use your opposite hand to hold and balance in place. Conduct 5 slow reps of the following to mobilize for shoulder range of motion:
1) Arm circles to the front
2) Arm circles to the back
3) Straight arm raise overhead
4) Pressing motion (imagine doing a dumbbell press) Snatch Complex 3 Sets, with an empty barbell.

2 Muscle-Snatch
2 Behind the Neck Push Presses
2 Overhead Squats
2 Snatch Balances

EMOM 7 min 1 Squat Snatch

3 Rounds:
200 Meter run
4 Ring Muscle-ups
40 Double-Unders