130417

Warmup: 3 rounds

Bottom To Bottom FS @ 75# x 5
rest 15 sec
Overhead Lockout Mobility work x 45 sec (google it tonight)
rest 15 sec
Upper Back Roller Mobility Smash while holding bar x 45 sec
rest 15 sec
GHD Back Ext unweighted x 10
rest 15 sec

Olympic:
Tabata Power Snatch @ 95/135
20 sec ME reps/ 10 sec rest x 10 rounds
Rest 3 min
Tabata Power Clean @ 135/185
20 sec ME reps/ 10 sec rest x 10 rounds


Conditioning:
100 UB Double-Unders
25 Pullups
15 GHD Situps
75 UB Double-Unders
25 Pullups
15 GHD Situps
50 UB Double-Unders
25 Pullups
15 GHD Situps

rest 6 min:

With a running clock of 3 min complete 3 rounds of 400 m run, ME Muscleups rest 1 min between rounds