WARM UP

4 Rounds of (increasing speed each round):

:30 Rower
:30 air squats
:30 TM run
:30 banded OH press

+

5 Minutes Traveling Mobility

+

2 Rounds Empty Bar Warm Up

MOBILITY

:90/90 banded hip flexor stretch
:60/60 banded front rack stretch

STRENGTH

12 Minutes to build to a heavy triple power snatch + 1 OHS

WOD

EMOM x 20 MIN

M1 – 13 cal rows
M2 – 5 inverted rows + 10 push ups + 15 air squats
M3 – 40 singles
M4 – 15 sit-ups