FRIDAY

Sep 22

Written By David Koni

MOBILITY/SPECIFIC PREP

Snatch Warmup

CONDITIONING

PERFORMANCE and FITNESS

EMOM 24

Min 1: 5 Power Snatch + 5 Burpee Bar Hops

Min 2: 60 Double Under’s

Min 3: 15 GHD Situps

Min 4: :40 Dead-Ball Hang Cleans

Min 5: 20/16 Cal Row

Min 6: Rest

Barbell: 6040

David Koni

IN HOUSE COMP

THURSDAY