28.7.16

Warmup:
30 seconds Active Spidermans
2 Rounds: 5 Scap Pullups, 7 Pushups, 9 Sit-Ups
30 seconds Ind. Pushups
1 Round: 5 Strict Pull-Ups, 7 Pushups, 9 Sit-Ups
30 seconds Air Squats

With an empty barbell:
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Romanian Deadlifts
5 Front Squats
5 Hang squat cleans
5 Hang squat snatches
​
Mobility:
Pigeon Pose - 90 seconds each hip.
Thoracic Foam Rolling - 1:00 each side
Front Rack Stretch - 1:00 each side

With a running clock:
Starting on 0:00...
EMOM x 8
1 Squat Clean (80%)

Starting on 12:00...
EMOM x 8
1 Squat Snatch (80%)

(No misses on these reps because of to much weight!)

Starting on 24:00...
For Time:
18-15-12-9-6-3
Unbroken Thrusters 43/30kg

You must put the bar down in between sets, and these sets must be unbroken - you are allowed to rest overhead or in the front rack, but no where else.