Monday 1/30/17

Warm-up: Amrap 5' 

20 Double unders/ 60 singles

10 Push ups 

10 OHS w/ PVC pipe 

Then:  Couch stretch, Oly or frog

pigeon, shoulder mob on boxes, PVC's

Skill:  3 Rounds 

5 Wall Walks, Slow 

12 Seated DB Press

Met-Con:  AMRAP 9' 

15.1 

15 TTB 

10 Deadlifts 115/75# 

5 Snatches 115/75# 

*immediatley after, Find 1 RM

clean and Jerk in 6 minutes