WARM UP

1:00 – easy row + 1L inchworms
1:00 – medium row + 1L active Sampson + 20 jumping jacks
1:00 – fast row + 1L active Spiderman + 10 down dog cobra + 20 wide step mountain climbers

-then-

2 Rounds Empty Bar Warmup

MOBILITY/FLEXIBILITY

:90/90 LAX front rack
:30 pvc pass throughs
:90/90 pvc front rack stretch
:90/90 seated glute fig. 4

STRENGTH

A. Series – E90 on 90 x 7 Rounds:

• 3 hang squat cleans
• 3 front squats
• 3 push jerk

Rest 3:00

B. Series – 4 Rounds:

• 2 hang power snatch + 2 power snatch

CONDITIONING

12-9-6

• barbell front squats
• over the rower hops
• cal row