Monday 11-23-15

Warm up– 

Row 500m

10 OHS 

Shoulder mobility

Dynamic stretches

Strength–

Snatch grip deadlift 

3-3-3-3-3

Conditioning–

1000m Row 

then

9-7-5

Snatch (135#/95#)

Muscle up (sub 3 pull ups and 3 dips for 1 muscle up)