9/15/15

• warmup: coaches choice, hamstring and work on shoulder mobility
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• A. EMOM ladder 20 min
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• Min 1: one power snatch warm up to start (1st minute) at 65-75% of max (working up in weight)
• Min 2: 6 strict HSPU or less reps or modified.
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• **ONLY ONE attempt per minute! work up to max PS for the day, if you miss any load, go back down to last successful weight lifted and work back up.
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• B. 3 rounds
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• 400 M run
• 20 Pullups