WARM UP

20:10 x 4 Rounds

• singles + knee grab sit-ups

MOBILITY

:60/60 SMR calves
:60/60 SMR lats
:90 SMR T-Spine

STRENGTH

A1. 4×3 Barbell Snatch
A2. 4×10 Plate deficit pushups
A3. 4×10 Inverted barbell rows
Rest :90

STRENGTH CONDITIONING

10 Rounds:

• 12 deadlifts
• 9 hang power clean
• 6 shoulder to overhead

-then-

5 x 1:00 Bike Sprint
Rest 1:00 between sprints