December 2nd, 2016

Warmup
Shoulder Prep (Theraband or Crossover)
Foam Roll Lats, Pecs, Upper Back (1 Minute each)
PVC Weighted Pass Throughs
Side Lying DB External Rotation x 10/side
Single Leg RDL by feel
Jefferson Curl by feel

Barbell
A. No Foot Movement Snatch Balance; 50%x3; 60%x3
B. Snatch; 70%x2; 75%x2; 80%x2x3
C. Clean Pull + Clean from Below the Knee + FS + Jerk; 70%x1x2; 75%x1x2; 80%x1x2
D. Back Squat w/pause in bottom; 70%x5x2; 75%x5x2

Conditiioning
3 Rounds for time
75 Double Unders
50-ft Front-Racked Walking Lunge @155/105 lb
25/17 Ring Dips

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