5.11.16

Mobility
Foam Rolling: Thoracic (Upper Back) an Lats – 3 min
Static Samson Stretch – 2 Sets of 30 seconds on each Leg

Warm up
3 Rounds of
30 Seconds of Spiderman
5 Slow Scap Pullups
2 Wall Climbs

Burgener Warmup & Skill Transfer Exercises

Snatch
EMOM x8: 1 Power Snatch + 2 OH Squats + 1 Hang Squat Snatch

Clean and Jerk
EMOM x8:  1 Power Clean + 3 Front Squats + 1 Jerk

3 Rounds:
Minute 1 – Max Strict Pull-Ups
Minute 2 – Max Kipping Handstand Pushups
Minute 3 – Rest
These sets do not need to be unbroken – you have the full 60 seconds of those minutes to accumulate repetitions.

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