17 Nov 2016

Warm Up: (10 mins)
Dynamics
Tspine mobility
Squat therapy

REVIEW:  Snatch or OHS (5 mins)

Barbell warm up, add weight (5 MINS)

LIFT:  Snatch or OHS (1:30 R btwn sets)
1 @ 80%
1 @ 90%
1 @ 95%
1 @ 100%

15 MIN EMOM 2 reps @ 80%

WORK:
3 RFT
15 wall balls (20/14 to 10/9)
15 slam balls
15 seated dumbbell press (as heavy as possible)