150622

“If you’re going to tell people the truth, be funny or they’ll kill you.” – Billy Wilder

– Weightlifting –

1) 10min to build to a heavy Snatch + Hang Snatch complex

2) EMOM x 5min:

Snatch + Hang Snatch Complex @ 95% of #1

– Strength –

Back Squat – 5 x 1 @ 80%, 5 x 1 @ 85%, 3 x 1 @ 90%, 3 x 1 @ 95%

* all reps completed on a 5min clock *

– Conditioning –

Every 3min x 12min:

200m run

10 burpee box jump overs (24/20)

– Mobility –

Banded elbow OH with belly on floor x 2-3min ea side

Banded front rack standing x 2-3min ea side

Tricep mash w/ BB x 2-3min ea side

[youtube=://www.youtube.com/watch?v=Y6133s108Gs&w=854&h=480]