June 3 2015

Dynamic deadlift & snatch warmup:
inch worms/down dog, single leg good mornings
Dowel dislocates, partner dowel overhead stretch

EMOM x 10
3 T&G power snatch

3 min on / 3 mins off x 3 rounds for max reps

1 min bodyweight deadlifts
2 min calorie row

Stagger by 3 mins in 14+ class
15 mins total or 18 mins with stagger

2 rounds
20-30 banded good mornings
30-30 banded anchored situps