WARM UP

• x2 Rounds: high knee grab – high knees – traveling air squats
• x2 Rounds: dynamic quad – butt kicks – 10 down dog pushups
• x2 Rounds: lat. lunge/reach – traveling groaners – 10 db elbow rotations(90)

MOBILITY

2 min/2 min barbell front rack smash
20 t-spine extensions on FR
10/10 t-spine floor trace

STRENGTH

A. Series – 4 Rounds:

• 8 push jerk
• 12/12 kneeling power banded twists (monster band)
• rest 2:00

B. Series – 3 Rounds

• 5 behind the neck push jerk
• 12 jump slams (triple ext)
• rest :90

METCON

Buy In = 500M Row
5 RFT
5 power snatch
8 over the bar burpees
Cash Out = 500M Row