7/30/15

• Warmup with Empty Bar
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• 3 rounds
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• 5 good mornings
• 5 snatch grip behind the neck press
• 5 OHS
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• Weighted Pushups 3-3-3-3-3
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• *note: if the athlete is not yet doing full plank (not on knees) pushups. Have the athlete practice full pushup instead of weighted.
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• AMRAP 12
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• 5 hang squat snatches (115/75)
• 7 assault bike calories
• 9 box jumps (30"/24")