Tuesday September 1st 2015

Prep
Coach's choice
Burgner Warm up- Dowel 
Burgner Warm up- Bar 

Strength 
10 min EMOM 
1 st- 3-5 Kipping HSPU - go to a deficit if possible 
2nd 3 Hang Power Snatch @ 75% 1RM power snatch 
+
10 min EMOM 
1 st- 1-8 CTB Pull ups/Pull ups 
2nd- 3 Hang Power Clean @ 75% 1 RM Power Clean 

Conditioning
For time; 
21-15-9 
KBS 35/50
Burpees 

Recovery 
Easy walk or row
Lat pull downs x 40 
Shoulder stretches with band