WARM UP

3 Rounds:
2:00 rower (slow-med-fast)
:30 monster band OH press
:30 banded T’s
:30 bottom squat hold

+

2 Rounds Empty Bar Warm Up

MOBILITY

1:00 PVC Pass through
1:00/1:00 dowel front rack stretch
1:00/1:00 t-spine floor trace
1:00/1:00 high box pigeon pose

STRENGTH

A. 5 Rounds to build to a heavy complex of:
1 PC
3 HSC
2 PJ
Rest 2:00

B. 5 Rounds to build to a heavy 3 position power snatch:
Hip
Knee
Floor
Rest 2:00