WARM UP

3 Rounds Of:

1:00 Rower or Echo Bike
5/5 SL Elevated Glute Bridges
1:00 Sinles
5 Eccentric Push-ups (4-2-1)

+

Empty Bar Warmup x 2 Rounds

5 hang snatch
5 high pulls
5/5 SL RDL – snatch grip
5 hang squat cleans
Rest 1:00

MOBILITY

:90/90 chest smash w. med ball
:90/90 banded Sampson stretch
:90 SMR T-Spine

STRENGTH

EMOM X 14 Min

M1 – 2 power snatch
M2 – 1 hang clean + 7 front squats

Rest 4:00

WOD

4 Rounds:

1:00 Empty Bar OHS
1:00 Knees to Elbows
1:00 Cal Row
1:00 Rest