WARM UP

5 Min General/Dynamic Flexibility & Mobility

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2:00 rig/bottom squat hold

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2 Rounds Empty Bar Warmup

AUXILLARY WORK

A. Series – 5 Rounds:

• 5 clean pulls
• 15 slide board leg curls
• rest :90

B. Series – 5 Rounds:

• 3 snatch grip push press – w. 1 sec lock @ top of motion
• 8/8 1/2 kneeling kb windmills
• rest :90

C. Series – 5 Rounds:

• 10 empty bar OH squat w. 2-3 sec pause @ lowest point
• 10 bent-over barbell rows
• rest :90