WARM UP

5 Minutes of user choice cardio – building speed each minute

+

3 Rounds:

:20 SL glutei bridge hold
5/5 EB SL RDL
10 American KBS

MOBILITY

SMR T-Spine
Side lying t-spine rotation
Front Rack Dowel Stretch

STRENGTH

3 Set complex warmup

EMOM x 8 Min

• 1 hang power snatch w. 5 sec hold @ top
• 1 OHS

WOD

6 Min Amrap

• 50 singles
• 1 power clean
• 50 singles
• 2 power cleans
• 50 singles
• add 1 power clean until finished

REST 3:00

6 Min Amrap

• 7 cal rows
• 1 push jerk
• 7 cal rows
• 2 push jerks
• 7 cal rows
• add 1 push jerk until finished

REST 3:00

6 Min AMRAP

• :20 TM hill sprint
• 1 front squat
• :20 TM hill sprint
• 2 front squats
• :30 TIM hill sprints
• add 1 front squat until finished