3/1/2017

A. Hang Squat Snatch + Squat Snatch; 1 complex on the min for 5min 
Snatch EMOM
B. Hang Squat Clean; build to a moderate effort single 
225 - 235
C. Deadlift; 3x3; rest 3min 
365lbs

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Assault Bike 10 Sec @ 100% effort 
Assault easy for 1:500 
x4 sets 
Wattage was close to 1900 for all of these

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For Time @ 100% pace: 
12 Cal Row 
12 Burpees over Erg
12 Power Snatch @ 75# 
Sprint Workout
This was fun, thanks for putting it in for me to make up

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Movement on your own: 
A1. Hip 90/90 Switches w/ 5sec stretch on trailing leg - 3 reps x 2 sets; rest as needed
A2. Plate Squat Flow - 3 reps x 2 sets; rest as needed (start w/ plate overhead, drop into bottom of squat, slowly bring plate to chest and round spine from neck -> lumbar vertebre by vertebre, repeat the process in reverse, slowly press plate back overhead then stand from the squat)
A3. Overhead Squat w/ heels elevated @3131 -5-6 reps x 2 sets; rest as needed
B1. Elevated Cat-stretch Contract / Relax - (3 x (5sec / 5sec)) x 2 sets; rest as needed
B2. Face-down Shoulder Prisoner Rotations - 3 slow/controlled reps x 2 sets; rest as needed https://www.youtube.com/watch?v=m2bPi_20p1U
B3. Low-rings Kneeling German Hang - 20sec x 2 sets ; rest as needed (mild stretch
Done did it all