Medium; 1/16/17-1/22/17

Warm-up/Accessory

3 Min of Dynamic Stretching

Then

7 Min–Not for reps

5 Arch to Front Lever Swings

10 Sec. Power Snatch Catch Hold

10 Sec. Bottom of Wall Ball Hold

5 Toes-to-bars

5 Power Snatches (75/55)

5 Jumping Wall Balls

Medium Conditioning

5 Rounds

10 Toes-to-bars

10 Power Snatches (75/55)

10 Wall Balls (20/14)

Accessory/Cool Down

15 Min EMOM

Min 1, 4, 7, 10, 13: 15 sec. Hold in Iron Cross Progression

Min 2, 5, 8, 11, 14: 1 Forward Facing Overhead Med Ball Throw (20/14)

Min 3, 6, 9, 12, 15: 5 Ground to Triple Extension Snatch Pulls @ 60% 1 RM

Then

2 Min Flush (Walk, AirDyne, etc.)

5 Min Stretching