WARM UP

:30 easy row
:30 act. spiderman
:30 plate hops

:30 med. row
:30 act. sampson
:30 plate hops

:30 fast row
:30 down dog pushups
:30 plate hops

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2 Rounds:
10 I’s, Y’s, T’s

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2 Rounds Empty Bar Warmup

MOBILITY

1:00/1:00 banded lat stretch
1:00/1:00 banded chest

STRENGTH

4 Rounds:

• 5 snatch to balance
• 10 db rear delt flys
• rest :90

WOD

5 Rounds For Max Reps:

• 1:00 burpees
• 1:00 hang power snatch
• 1:00 cal rows
• 1:00 rest